Pavanamuktasana Lumbar stretch

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Pavanamuktasana Lumbar stretch


  • Lie down on the back with the legs, feet and knees together.
  • Stretch the hands straight above the head, biceps touching the ears and the palms facing the ceiling.
  • Close the eyes.

I. Starting position (Sthiti): Supine

II. Practice

  • While inhaling slowly raise the right leg up to 90o without bending the knee.
  • While breathing out bend the knee, pull it towards the chest with the hands (fingers interlocked) and simultaneously raise the head trying to touch the knee with the forehead.
  • Maintain for a while feeling the stretch of the back muscles.
  • Then inhale, stretch up the right leg to 90o while exhaling lower the right leg to the floor.
  • Repeat the same with the left leg.
  • This is one round. Repeat five rounds.


  • While raising and lowering the leg, do not bend the knee.
  • Synchronize your breathing with the movement.
  • While touching the knee with the forehead you should be able to feel the stretch at the lower back (lumbar region).
  • Close your eyes and focus your awareness on the lower back (lumbar region).
  • This practice can be done with both legs together as well.