Vayunishkasana is an Indian translation for Wind Releasing Pose. You can learn this asana as below:

Routine:

• Get in the primary pose - Squat down with the legs wide apart.

• Press the knees slowly with your arms.
• Keep the elbows slightly bent.

• Now place both the elbows below the foot.

• Keep the four fingers under the soles with the thumbs above.

• Keep your eyes open during the entire exercise.
• This is the initial position of exercise.
• Breathe easy and bend your neck forward.
• Hold your breath for a while.
• Slowly raise your buttocks and straighten your knees.
• Allow the neck to remain downward.
• If possible try to touch both the knees with your nose.

• Hold out the position for 3 seconds, accentuating the spinal bend.

• However do not strain.
• Exhale out and get back in the initial position.
• This is the final moment and first cycle of exercise.
• Initially repeat this for 8-10 times.

Breathing Pattern:

• Inhale when you squat and retain.
• Exhale when you raise the buttocks and retain.

Consciousness:

• On the breath.
• Movement.
• Neck stretch in the starting position.
• Spinal bend in the standing position.
• Synchronization of body movement with the breathing.

Benefits:

• Provides flexibility in the thigh muscles and spinal chord.
• Prepares the body for higher stages asanas.

• Eradicates the spinal stiffness developed due to the wrong sitting posture.

• Balances the pressure between all the vertebrae and joints.

• Stretches and tones up all the spinal nerves and dural sheaths.

• Relieves flatulence.

Contraindications:

• High blood pressure.
• Waist related pain.
• Sciatica.
• Cervical spondylitis.
• Hernia.
• Post 2nd trimester pregnancy.
• Menstruation.