Wind releasing Pose

Vayu Nishkasana

• Squat with the feet flat on the floor a comfortable distance apart.
• Ensure the knees are in line with the toes and bend them fully.
• Hold the insteps of feet with the hands by placing the fingers under the soles and the thumbs above.
• Have the upper arms pressing against the inside of the knees, elbows slightly bent.
• Raise the chin up and direct the gaze upwards.
• Extend the spine and open the chest.
• Hold for a few seconds, then straighten the knees and raise buttocks bringing the head forward toward the knees.
• Accentuate the length of the spine.
• Hold for a few seconds, then bend the knees, lower the buttocks, raise the chest and head back in the starting position.
• Practice 5-10 rounds.

Breathing

• Inhale in squatting position.
• Exhale in forward bend.

Awareness

• The squatting position.
• The slight compression of the back and neck.
• The relaxation of the upper back and shoulder muscles.
• Synchronizing the movement with the breath.

Contraindications

• Knee problems.
• Slipped disc.
• Hernia.

Benefits

• Improves nervous and muscular coordination.
• Messages the pelvic organs and muscles.
• Removes stiffness from legs, back and arms.
• Helpful in relieving flatulence.