Pavanamuktasana is a reclined type yoga pose. It is also called wind relieving pose as it helps to release trapped gas from the intestine. Apart from providing relief from problems like flatulence and constipation, regular practice of this yoga is also believed to reduce the stubborn deposit of fat in the belly and pelvic region.
Pavanamuktasana Info.
| Sanskrit name | Pavanamuktasana / Pawanamuktasana |
| English name | Wind-Relieving Pose |
| Pronunciation | PUH-vuhn-mukt-AAHS-uh-nuh |
| Pavan | Wind or Air |
| Mukta | Relieve or Release |
| Asana | Yoga |
| Style | Vinyasa |
| Level | Basic |
| Type | Reclined Yoga |
Pavanamuktasana in 5 easy steps
- Lie on your back on the floor. You can use a yoga mat or a folded blanket for comfort. Keep your head, neck, and spine aligned and straight. Rest your arms palms down on your sides and keep your legs together and straight.
- Now, with a deep breath, raise both of your legs perpendicular to the floor and keep them straight. As you exhale, bend your knees, bring them towards your chest, and press the thigh against your abdomen with clasped hands. (refer image above)
- Take a deep breath again and with an exhale, lift your head off the floor and try to move your forehead as close possible to the knees. Hold this position for a few long and deep breathes. (refer image below)
- With each exhale, press your thighs against your abdomen firmly by tightening the grip of the hands on the knee. On the other hand, with each inhales, relax the grip on the knees.
- After holding the final position for a few seconds, around 5 -10 seconds initially and up to a minute with practice, you can come back to the initial step and relax. You can repeat this yoga 3-5 times for better results.
Pro tip: The best time to practice Pavanamuktasana asana is just after waking up.
Although Pavanamuktasana is a simple yoga that can be practiced both by beginners and advanced practitioners relatively easily, it is better to practice it with preparatory and follow-up poses.
Preparatory Poses
- Supta Matsyendrasana (Supine Spinal Twist Pose)
- Balasana (Child Pose)
- Marjariasana (Cat Pose)
Follow-Up Poses
- Savasana (Corpse Pose)
- Sarvangasana (Shoulder Stand Pose)
Pavanamuktasana Benefits
Written below are a few distinct benefits of Pavanamuktasana
- This yoga effectively massages the intestine and stimulates the digestive organs resulting in the release of any trapped gases from these organs.
- As this yoga relieves the trapped gas from our body, it is beneficial for problems like constipation and flatulence.
- Pavanamuktasana helps increase blood circulation in the pelvic and hip region and the reproductive organs; therefore, it is beneficial to cure menstrual disorders, impotence, and sterility.
Precautions and contraindications associated with Pavanamuktasana
The following points should be kept in mind before doing Pavanamuktasana.
- People who have undergone any abdominal surgery recently shouldn’t practice this yoga as it can exert extensive pressure on the abdomen.
- Pregnant women also must not practice this yoga because of the similar reasons stated in the point above.
- Similarly, those suffering from hernias or hemorrhoids should also keep away from this yoga.
- Moreover, people with conditions like hypertension, hypotension, slip disk, and heart-related problems should seek expert advice before doing this yoga.
Suggested Yoga Poses:
External References: