Leg lock pose

Supta Pawanmuktasana

  • Engage the left leg muscles and keep the leg straight, in contact with the floor.
  • Bend the right knee and bring the thigh towards the chest.
  • Interlock the fingers around the shin, below the knee.
  • Raise the head and shoulders off the ground and bring the nose towards the knee.
  • Hold for a few seconds then slowly lower the head and shoulders returning to the PMA2 base position.
  • Practice up to 3 times with the right leg, then up to 3 times with the left.

  • From the PMA2 Base Position, bend both knees towards the chest.
  • Interlace the fingers around the shins, below the knees.
  • Raise the head and shoulders off the ground and bring the nose towards the knees.
  • Hold for a few seconds, then slowly lower the head and shoulders and return to the PMA2 base position.
  • Practice up to 5 times.

  • Inhale in the base position.
  • Exhale when raising the head and shoulders towards knee(s).
  • Retain the breath out while holding the position.

  • The smoothness of the movement.
  • The abdominal pressure created.
  • Synchronizing the movements with the breath.

  • High blood pressure.
  • Serious back conditions.
  • Sciatica.
  • Slipped disc.

  • Stage 1 -Bend the passive leg, keeping the foot on the floor to support the lower back.
  • Raise the knee(s) as instructed, whilst keeping the head and shoulders relaxed on the floor.

  • Stage 1 - Instead of keeping the passive leg in contact with the floor, raise it slightly.
  • Stage 2 - Change the breath. Inhale to raise. Retain the breath as the posture is held. Exhale to lower.

  • Strengthens the lower back muscles.
  • Massages the abdominal and digestive organs.
  • Helps to remove constipation.
  • Stimulates the pelvic muscles and reproductive organs.
  • Useful for impotence, sterility and menstrual problems.

  • After each stage remain in PMA2 base position and relax, allowing the breath to return back to normal.

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