For PAVANA MUKTASANA – KNEE TO CHEST, from a supine position, back on the mat, bring your knees to your chest. Hug your knees and legs, reaching around them for your elbows, forearms or fingertips. Inhale, filling the lungs, and exhale bring the knees toward the chest squeezing. Tuck your chin toward your sternum and attempt to touch as much of your spine to the mat as possible. Lengthen the neck and tailbone away from each other.
You can also perform this as a half-pose, or ARDHA PAVANAMUKTASANA. ARDHA, in any pose, means half. You bring one knee at a time to the chest instead of both knees, in the half version of the pose.
This pose is excellent to counter any intense back pose including Cobra, and Shoulder Stand.
Benefits:
Knee to Chest helps to stretch and strengthen the back muscles, creating space between the vertebrae. Also, by squeezing the abdominals with the knee, this posture aids in digestion and menstrual issues. This pose can also be helpful in sciatica. Knee to chest opens the hips and tends to ease anxiety and anger. Energy is drawn inward for a restful, peaceful feeling.
