Get your Digestive System Moving!

Pavanamuktasana or wind removing pose is a great way to help get things moving along in your digestive tract. This pose applies pressure and massages the ascending, descending, and sigmoid colon.  It also massages the small intestine, gallbladder, pancreas, liver, and spleen.  It helps to remove excess gas from your stomach and small intestines, and helps with constipation and IBS. By preforming this pose it also helps to release the lower back, strengthen your abdomen and thighs, while increasing hip flexibility.  It's a great pose to do before bed as you end your day. 

1. Lie on your back
2. Lift the right leg up, bend the knee, and interlock all ten fingers around it just below the knee.
3. Start to pull the right knee in down toward the right shoulder (making sure to keep the shoulder blades on the ground) Keep the left leg straight and the left calf muscle touching the floor.  
4. Keep your elbows in close to the body, relax the shoulders, and tuck your chin in slightly. 
5. Hold for a few deep breaths, then release the right leg and do the same with the left. 
6. Release the left leg. 

7. Gently lift both legs up at the same time bending the knees. Wrap your arms around and try to grab opposite elbows if you can, if not interlock the finers again. 
8. Get a tight grip here, and make your body nice and compact.  Keep the feet side by side and relax them. Take a few breaths here, and release.