Home Yoga Pavanamuktasana (Wind Relieving Pose) explanation and its Steps, Precautions and Benefits

Pavanamuktasana (Wind Relieving Pose) explanation and its Steps, Precautions and Benefits

by sravanthiyoga

Pavanamuktasana (Wind Relieving Pose), known as Wind Relieving Pose, is an inclined posture. The Sanskrit name Pawanmuktasana is composed of three Sanskrit words Pawan + Mukta + Asana, where Pawan means wind, Mukta means to release and Asana, posture. Practicing this asana is helpful in eliminating constipation and gas from the stomach and intestines, hence its name. In addition to this, Pawanmuktasana has several other advantages. Let’s start by knowing the steps to follow to practice Pawanmuktasana.

The steps to practice Pawanamuktasana (Wind Relieving Pose)

To ensure you get the maximum benefit of an asana and avoid formulating any type of injury, you must be aware of the proper alignment of the body in an asana. Here are the steps to practice Pawanmuktasana correctly:

Basic Position: Lie flat on your back keeping your legs straight and tight. Keep your arms on the sides with the palms of your hands. The head, neck and spine should be aligned.

Level 1:

  • Relax the body in the basic position.
  • Raise the right leg, bend the knee and bring the thigh closer to the chest.
  • To bring the thigh closer to the chest, staple the fingers with both hands and hold the right leg just below the knee.
  • Inhale deeply and exhale, lift the head, bringing the nose straight to the right knee without forcing. After weeks of practice, one can touch the chin with the knees rather than the nose during practice.
  • The left leg should be lying on the ground. This is the final position.
  • Hold for a few seconds depending on your comfort.
  • To return to the basic position, bring your head back to the mat, relax your hands and leg. Relax the body.

Practice 3 times with each leg.


Level 2: Follow the same steps with both legs together instead of one leg at a time. Practice 3 times.

Precautions for Pawanamuktasana (Wind Relieving Pose)

The precautions to be taken by Pawanmuktasana for a safer practice are as follows:

  • If the neck starts to hurt, you have to lower your head, otherwise it can cause fatigue.
  • People with neck problems should exercise without lifting their heads.
  • Do not push your thighs too much to the chest. You have to feel comfortable.
  • People suffering from any of these conditions should avoid doing this asana: piles, heart problems, hernia, any serious back problem, such as a slipped disc or sciatica; or high blood pressure.
  • Pregnant women should avoid practicing this asana.

Advantages of Pawanamuktasana (Wind Relieving Pose)

The health benefits of Pawanmuktasana that can be experienced with regular practice are as follows:

  • Improves blood circulation in the pelvic area.
  • Loosen the spine and strengthen the muscles of the neck and lower back.
  • Massages of the abdominal organs thus leading to the elimination of constipation.
  • Massages of reproductive organs and therefore useful for getting rid of menstrual problems, infertility and impotence.
  • Helps eliminate excess fat from the abdomen and thighs.

Stay healthy, stay strong and get the best out of life.

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