With the standing series completed, the party begins. Bikram says the real yoga commences with the floor postures, each separated with a 20-second Savasana. The standing postures warm up the body, and the floor postures intensely stretch and twist different parts of the body. The first of the floor poses, Wind Removing Pose or Pavanmuktasana, massages the abdomen, specifically the ascending, descending and transverse colon.
- This posture follows the 2 minute Savasana. Lay with your back on the ground.
- Lift the right leg. With all ten fingers interlaced, grab and hold the leg just below the knee.
- Draw the knee out and down towards the chest, keeping both elbows close to the body and shoulders relaxed and flat on the floor.
- Keep the chin tucked into the chest. Embrace all your chins in this posture.
- Keep the left leg firmly on the floor. If the left calf muscle lifts, flex the foot.
- Freeze here, breath and hold for 10 seconds, allowing the pose to work into the right hip and ascending colon.
- Repeat left side, relaxing into the left hip and massaging the abdomen and descending colon.
- Finally, lift both knees up towards the chest and grab onto opposite elbows, hooking the arms just under the knees. Grab the forearms, wrists or fingers if you cannot reach the elbows.
- As the knees pull down into the chest, try to get every vertebra of the spine on the floor.
- Keep the chin in to the chest to lengthen the neck. Flatten the shoulders to ground the upper spine. Push the hips and tailbone down to work the lower spine.
- Freeze, hold and breath for 20 seconds, while massaging the transverse colon.
- Lower both legs slowly.
Wind Removing Pose is aptly named, as it compresses and massages the ascending colon, descending colon and the transverse colon, improving the entire digestive system and preventing flatulence. The posture also compresses the thyroid gland, improving immune system function and metabolism. It stretches the shoulders and spine, strengthens the arms and firms the abdomen and thighs.
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