Pavanmuckt asana Lie on the yoga mat with legs, toes and heel joint together, hands next to the hip Inhale and lift the right leg till 30 degree and start exhaling and try to press the knee on the chest. Hold this suspended breath position for 4 counts Inhale and bring the leg back till 30 degree above the ground and then exhale and place the leg down. 
Repeat the step with the left leg Once comfortable, you can try same step with both the legs. Do 3-5 rounds
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