Vayu Nishkasana also known as wind releasing pose in Yoga is a part of the Pawanmuktasana series 3 (Energy block postures [Shakti bandha asanas]) mentioned in “Asana Pranayama Mudra Bandha” by Swami Satyananda Saraswati that focuses on the improving the energy flow within the body. It also eliminates energy blockages in the spine, activates the lungs and heart, and improves endocrine function.
How to do Wind Releasing Pose In Yoga- Vayu Nishikasana
- Squat with the feet about 60 cm apart.
- Grasp the insteps of the feet, placing the fingers under the soles with the thumbs above.
- The upper arms should be pressing against the inside of the knees with the elbows slightly bent..
- The eyes should be open throughout the practice.
- Inhale while moving the head back. Direct the gaze upward. This is the starting position.
- Hold the breath for 3 seconds, accentuating the backward movement of the head.
- While exhaling, straighten the knees, raise the buttocks and bring the head forward towards the knees.
- Hold the breath for 3 seconds, accentuating the spinal bend. Do not strain.
- Inhaling, return to the starting position. This is one round.
- Practice 5 to 10 rounds.
Breathing pattern while doing Wind Releasing Pose In Yoga- Vayu Nishikasana
- Inhale in the squatting position.
- Exhale in the raised position.
Benefits of doing Wind Releasing Pose In Yoga- Vayu Nishikasana:
- Like namaskarasana, this pose has a beneficial effect on the nerves and muscles of the thighs, knees, shoulders, arms and neck.
- The pelvic organs and muscles are massaged.
- It gives an equal stretch to the whole spine and both the arm and leg muscles.
- All the vertebrae and joints are pulled away from each other so that the pressure between them is balanced. Simultaneously, all the spinal nerves are stretched and toned. It is also useful for relieving flatulence.
Precautions of Wind Releasing Pose In Yoga- Vayu Nishikasana:
- Not for people with knee problems or sciatica.
- People with very high blood pressure or arteriosclerosis should not practise this asana – cautions for inverted postures apply.
Pawanmuktasana Part 3 – Shakti Bandha Asanas in Yoga
Pawanmuktasana Part 3 consists of a group of asanas concerned with improving the energy flow within the body and breaking down neuro-muscular knots. They are also known as Shakti Bandha Asanas or Energy Block postures in Yoga.
Pawanmuktasana series in Yoga is one of the most important groups of yoga poses or yoga asanas that have a very profound effect on the human body and mind and is thus a most useful tool for the yogic management of various disorders and maintenance of health.
Pawanmuktasana is divided into three distinct groups of asanas:
- Pawanmuktasana Series 1: The anti-rheumatic group.
- Pawanmuktasana Series 2: the digestive/abdominal group.
- Pawanmuktasana Series 3: Shakti bandha group to release energy blocks.
Pawanmuktasana Part 3 Yoga poses eliminate energy blockages in the spine, activate the lungs and heart, and improve endocrine function. The series is useful for those with reduced vitality and a stiff back and is especially useful for menstrual problems and toning the pelvic organs and muscles. It can be practiced after pregnancy for retoning flaccid muscles.
Sequence of Pawanmuktasana Part 3
- Rajju Karshanasana – Pulling the rope pose
- Gatyatmak Meru Vakrasana – Dynamic spinal twist
- Chakki Chalanasana – Churning the mill
- Nauka Sanchalanasana – Rowing the boat
- Kashtha Takshanasana – Chopping wood
- Namaskarasana – Salutation pose
- Vayu Nishkasana – Wind releasing pose
- Kauva Chalasana – Crow Walking
- Udarakarshanasana – Abdominal stretch pose