Pawanamuktasana as a pose , is so beautiful that one can bring this in every sequence irrespective of the kind of sequence one is working at. The body, if is released from unwanted wind ,or gas will help in making the body move more easily and thus bringing the benefit of every pose. As this is a very simple way to get the back, neck, shoulders and legs in action with ease, there is not much one can bring as a sequence before this pose. Yet we can do the following before the practice of this pose.
- Stretches: Lying on the back , we can start by raising one leg at a time and rotate the ankles . Inhale and raise the left leg at 30 degrees and rotate the ankles and slowly move it from 30 to 60 to 90 degrees and loosen the muscles around the ankles, thighs, calves and toes. Repeat the same with the other leg.
- Supta Matsyendrasana(Supine Spinal Twist Pose): While on your back , bend the legs at the knees and bring it to the chest. With a deep breath take both the knees to the left side twisting from the hip and bring it to the floor. Keep the arms stretched out to the side of you in line with your shoulders. This twisting of the hip along with the legs will help in opening the lower back thus working as a preparatory pose for Pawanamuktasana. Repeat with the other side. The deeper the twist , the deeper the stretch.
- Ardha Pawanamuktasana( Half Wind Release Pose): As the name suggests , here the pose is with one leg. From the relaxed pose on your back inhale and take the left leg at 90 degrees and bend the knee and bring it to the chest and hold with hands. After a few breaths raise the head and place the chin on the knee while the other leg is stretched out at 30 degrees from the floor.This pose brings the idea of the movement of the body and the control of the breath before the practice of the actual Wind Releasing Pose with both legs. Repeat with the other leg and hold for longer duration as breathing here in this pose is not as difficult as in Pawanamuktasana.
Thus with a few preparatory poses you are good to go with the actual pose which is here described as Pawanamuktasana.