1.  Lie down on the floor with the face upward.  Bend both the knees and wrap the hands around the legs as shown in the posture.

2.  Ensure that the hands are locked with the support of fingers.

3.  Exhale slowly, raise the head forward till the forehead is in between the knees.  The thighs should be pressed against the stomach (refer Fig. 96.1).

4.  Inhale  bring the forehead near the knees.  Repeat the process for about 10 times (refer Fig. 96.1).

5.  Inhale  deeply and gradually lower the head and relax.

6.  This exercise is performed on each side, wherein each thigh presses against the stomach in Ekapada Pavanamukthasana (refer fig. 96.0).  Those who find it difficult t perform Dwipada Pavanamukthasana, can start with Ekpadas Pavanamukthasana (refer Fig. 96.1) and with practice it is easier to perform Dwipada  Pavanamukthasana.  Since both the thighs together press against the abdomen, it is called as Dwipada Pavanamukthasana.



Therapeutic Advantages

1.  The therapeutic advantages of Ekada Pavanamukthasana and Dwipada Pavanamukthasana are more or less same.

2.  This is an effective exercise to cure constipation and digestive disorders.  It cures indigestion and promotes digestive function.

3.  In this exercise abdominal region is exercised very well and all the abdominal diseases are cured.

4.  It cures gastric trouble and also those suffering from piles get relief.

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