HomeYoga Asanas : Pawanmuktasana - Part II : Leg Lock Pose
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Leg Lock Pose (Suptapawanmuktasana)

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.

Consciousness Contraindications

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.


  • Inhale deeply while bring the thigh to the chest.

  • Exhale while touching the knee with the nose.

Consciousness Contraindications


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


  • 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.


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

Related Products
Yoga Mats
Techniques adapted from Asana, Pranayama, Mudra, Bandha by Swami
Satyananda published by Yoga Publications Trust, Munger, Bihar.


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