Pavana = wind, mukta = relieve or release, Asana = Posture or Pose

Stage 1 

1. Lie flat on the back. Keep the legs together.
2. Inhale deeply and bend the left knee towards the stomach and hold it with both hands.
3. Exhale and press the muscles of the left abdomen with the left thigh, slowly bring your upper back off the floor and chin close/touch to the left knee. Hold the pose and take a few deep breaths
4. Exhale slowly, come down and relax your hands and legs.
5. Repeat this process 2 more times
6. Repeat the same thing on the other leg

Stage 2

1. Lie flat on the back. Keep the legs together.
2. Bend both knees and bring the thighs to the chest. Interlock the fingers and clasp the hands on the shin bones just below the knees.
3. Inhale deeply.
4. Exhale raise the head and shoulders and try to place the chin/nose in the space between the two knees.
5. Hold the pose and take a few deep breaths.
6. Exhale slowly, come down and relax your hands and legs. 
7. Repeat this process 2 more times

Benefits 

1. Relieves tension in the lower back.
2. It strengthens the abdominal muscles and massages the intestines and internal organs of the digestive system, therefore releasing trapped gases and improving digestion.
3. It strengthens the back muscles and tones the muscles of the arms and the legs.
4. It stimulates the reproductive organs and massages the pelvic muscles.
5. It helps burn fat in the thighs, buttocks, and abdominal area.