Suptapawanmuktasana is an Indian translation for Leg Lock Pose. This asana has two variations. You can learn this asana as below:

Variation I

Variation II

Variation I:

• Get in the primary pose of Shavasana.

• In this asana we are to bend the knees and touch them with the nose.

• Mentally contemplate and prepare yourself for the exercise.

• Remain conscious of your entire body.
• Inhale deep and hold the breath.
• Bend your right knee.
• Interlock the fingers of both hands and place it just below the shin of the right knee.
• Bring the thigh to the chest.
• Maintain the left leg straight on the ground.
• This is the initial position of the exercise.
• Raise the head and shoulders from the ground and try to touch the right knee with the nose.
• Hold in this position for a while.
• Retain the breath and count mentally.
• Exhale slowly and relax.
• Slowly get back to Shavasana pose.
• If possible, keep your eyes closed.
• Repeat this with other leg also.
• Do this exercise ten times.

• Always better to start with the right leg as it presses the ascending colon directly.

• Follow with the left leg as it presses the descending colon directly.

Variation II:

• Remain in Shavasana pose.

• Bend your both the knees and hold the soles just above the floor.

• Interlock the fingers and clasp the hands on the shin just below the knees.

• Inhale deep and hold the breath.
• Now push the knees towards the chest.
• Realize the pressure on your abdomen.
• Raise the head and shoulder from the ground.
• Exhale slowly while trying  to place the nose between the knees.

• Allow the knee to come so close that your thigh may touch the chest..

• Remain conscious towards the body balance.
• Slowly bring down the head, shoulder and legs in original position.
• This is the first cycle.
• Initially repeat this for ten times.
• Then lie down in Shavasana pose.

Breathing:

• Inhale deeply while bring the thigh to the chest.

• Exhale while touching the knee with the nose.

Consciousness:

• On the breath and mental counting.
• Abdominal pressure and the movement.

Benefits:

• Strengthens the lower back muscle and loosen the spinal vertebrae.
• Enhance the digestive system with the abdominal massage.
• Effective in removing wind and constipation.
• Helpful in the treatment of impotency, sterility and menstrual problem.
• Best exercise for the spinal chord.

Contraindications:

• High blood pressure.
• Heart problems.
• Sciatica.
• Slip disc.
• Menstruation.
• 2nd or 3rd trimester of pregnancy.