Pawan - Air, Gas 气体
Mukta - Free, release 释放
Asana – Pose 体式

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1. Inhale slowly and raise the legs to a 90 degree angle from the floor.
   吸气，缓慢抬高双腿与地面成90度角。

2. With an Exhale bend both legs at the knees and rest the thighs against the abdomen, keeping the knees and ankles together. Encircle the knees with both arms, hands clasping opposite elbows.
   呼气，屈膝，大腿靠近腹部，保持双膝脚踝并拢。环抱双膝，双手握住另一手肘。

3. Bend the neck and place the chin between the knees. Continue to maintain the asana, breathing normally.
   吸气，呼气（译者注），抬头，下巴置于双膝间。保持体式，正常呼吸。
  
     In this position the thighs are pressed against the abdomen and the wrists or elbows are clasped. The neck is bent towards the knees and if possible the forehead or chin is touching the knees. The breath is relaxed. Then slowly come back, first relax your head on the ground, hands relax, inhale raise your legs up to 90 angle, then with an exhalation legs slowly come down on the ground and relax in Savasana for a while.
     在这个体式中，大腿挤压腹部，握住手腕或手肘。抬头时，如果可以让前额或下巴触及膝盖。放松地呼吸。慢慢地还原，首先让头部落回地面，然后放松手臂。吸气，伸直双腿再次与地面成90度。呼气时，缓慢双腿落回地面，以挺尸式放松。

Benefits:
益处：

• The abdominal muscles are tensed and the internal organs are compressed which increases the blood circulation and stimulates the nerves, increasing the efficiency of the internal organs.
  收缩腹肌，按摩腹腔内脏。受按摩的器官其血液循环增进，并刺激神经，从而加强内脏功能。
• The pressure on the abdomen releases any trapped gases in the large intestine.
  挤压腹部，释放肠道（大肠）废气。
• Blood circulation is increased to all the internal organs and digestive system is improved.
  内脏的血液循环得到促进，从而改善消化系统。
• Help to Relieves constipation.
  缓解便秘
• Strengthens the lower back muscles and loosens the spinal vertebrae.
  强健后腰肌群，放松脊椎。

Precautions and Contra-indications:

• Must be avoided if there is recent abdominal surgery as there is a lot of pressure on the abdomen.Neck pain or head injury person don't raise their head up.
  
• Anyone suffering from hernia or piles should avoid this asana.
• Pregnant women should not practice this asana.

Namaste Ji,
Yogi Manu.