Gentle abdominal asanas that soothe bloating and support gut health. Discover Pawanmuktasana Part 2 for daily relief.
The Belly Knows
Have you ever noticed how the belly speaks before the mind? A knot before a tough conversation… or that floating lightness after laughter. Mine used to complain loudly—bloating after random meals, restless nights, the works.
One evening, a friend from yoga school suggested something odd: “Just do the digestive Pawanmuktasana sequence before bed. Ten minutes.” I tried it, honestly skeptical. Hugging knees to chest, rocking side to side, a lazy twist… not exactly a workout. But—next morning, I woke up lighter, like someone had opened a window inside me.
That’s the essence of Pawanmuktasana Series Part 2. It isn’t about fancy poses. It’s about coaxing the belly back into rhythm.
What is Pawanmuktasana Series Part 2?
Swami Satyananda Saraswati broke the Pawanmuktasana practices into three sets: joints, digestion, and energy. Part 2 is all about the stomach—your second brain. These are small, almost childlike movements that gently squeeze and release the gut, improving flow, easing gas, and softening abdominal tension.
Think of it less as “exercise” and more like massaging your own digestive system from the inside.
A Few of the Asanas (and How They Actually Feel)
Supta Pawanmuktasana (Wind-Relieving Pose)
Hugging one knee in, then both. It feels… like wringing out a sponge. Pressure → release. Bloating often sighs away here.
Pada Chakrasana (Leg Rotations)
Big circles with one leg in the air. Honestly feels silly at first—but it loosens hips, stirs blood flow in the belly, and somehow warms digestion.
Jhulana Lurhakanasana (Rocking & Rolling)
Hug both knees, rock on your spine like a kid. It’s playful, grounding, and quietly massages the whole abdomen.
Naukasana (Boat Pose – gentle)
Forget the Instagram version. Here, it’s a small lift, just enough to feel the belly engage. Builds gentle strength without strain.
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Why People Swear By It
Science is still catching up (studies on yoga for IBS show mixed results). Some people feel huge relief, others notice subtle shifts. But across forums, yoga halls, even late-night Reddit threads—you’ll find the same comments:
“Best thing I’ve tried for gas and bloating.”
“I do knee-to-chest before bed—helps every time.”
“Rocking pose feels like a reset button for my gut.”
Tradition says it stokes digestive fire (agni), tones abdominal organs, and even balances solar plexus energy. Whether you believe the energetic side or not, the physical effects are hard to ignore after a week of practice.
A Simple Flow You Can Try Tonight
(Empty stomach, or at least two hours after eating)
Leg Rotations – 30 sec each way per side
Gentle Cycling – 1 min
One Knee to Chest – 30 sec each side
Both Knees Hug + Rocking – 1 min
Supine Twist – 1 min each side
Gentle Boat – hold for 5 breaths
Rest, palm on belly – notice warmth
Ten minutes, done. No props, no fuss.
FAQs
Will this help with bloating?
For many, yes. Especially the knee-to-chest poses. It works by compressing the abdomen, then releasing—like a pump for trapped gas.
Do I need to be flexible?
Not at all. These are beginner-friendly, almost like stretches you’d do naturally when you wake up.
How often should I do it?
Every day if you like. Even 10 minutes before bed or first thing in the morning makes a difference.
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