Pawan (Wind) + Mukta (Relieving) + Asana (Pose)
Sanskrit: पवनमुक्तासन
Difficulty Level- Beginner
Pose Type: Grounding Pose, Relaxing Pose and Supine Yoga Pose
Also Known As: Wind-Liberating Pose or Wind-Removing Pose
Pronounced as: PUH-VUHN-MUKT-AAS-NAA
Table of Contents
Introduction Of Pawanmuktasana
Pawanmuktasana is derived from the Sanskrit terms ‘Pawan’ mean air or wind and ‘Mukta’ means relieving and ‘asana’ means pose. Also Known as Wind-Liberating Pose or Wind-Removing Pose.
Pawanmuktasana is an excellent position to begin your day with a goal to eliminate digestive gases from the stomach, intestines and relieve abdominal discomfort. It is simple to do and ideal for beginners.
This pose is not a physically exhausting or tiring pose to practice. The longer you hold this pose, the better it is for your body.
How To Do Pawanmuktasana: Step-By-Step
- Inhale take both knees to your chest while lying on your back. Wrap your arms around your knees, grabbing opposite elbows, forearms, wrists, or fingers.
- With the head on the floor, tuck the chin into the chest. Press the sacrum and tailbone into the floor while pulling the knees into the chest with your arms.
- Press the shoulders and back of the neck into the floor, attempting to straighten the back and entire spine. Legs, feet, and hips should be relaxed.
- Breathe deeply into the belly and actively press it against the thighs on the inhalation for 5 breaths.
- To release: exhale and lower your arms and legs to the floor.
Beginners Tips for Pawanmuktasana
- Keep your gaze on the sky. And feel the asana’s relaxation.
- Because your buttocks must be lifted off the floor, keep your lower back grounded on the floor as you perform this asana for better posture.
- Don’t try to hold your breath. Just keep breathing in and out.
- Don’t tighten your stomach keep it relaxed to achieve the best results.
Benefits Of Pawanmuktasana
- It helps in strengthen the abdominal muscles and massages the intestines and digestive system’s internal organs, releasing trapped gases and improving digestion for better metabolism.
- The entire Pawanmuktasana procedure relieves constipation and digestive disorders.
- It helps in getting rid of mental illnesses such as anxiety, insomnia, and depression by relieving stress. It relieves tension and works on the stress area.
- It helps burn fat in the thighs, buttocks, and abdominal area.
- Improves blood circulation in the hip joints and relieves lower back tension.
Variations Of Pawanmuktasana
Pawanmuktasana For Beginners
- If you are a beginner take both knees to your chest while lying on your back.
- With the head on the floor, tuck the chin into the chest. Wrap your palms around your knees and try to push your knees to your chest.
- Press the shoulders and back of the neck into the floor, attempting to straighten the back and entire spine. Legs, feet, and hips should be relaxed.
- Breathe deeply into the belly and actively press it against the thighs on the inhalation for 5 breaths.
- To release: exhale and lower your arms and legs to the floor.
Pawanmuktasana With Forehead On Knees (Advance Pose)
- To deepen the pose, Inhale take both knees to your chest while lying on your back. Wrap your arms around your knees, grabbing opposite elbows, forearms, wrists, or fingers.
- Lift your head and chest off the floor. Touch your forehead to your knees.
- Take 5 deep breaths.
- To release: exhale put your head and chest on the floor and lower your arms and legs to the floor.
Contraindications Of Pawanmuktasana
- If there is any pain, stiffness, or injury, the head should remain on the floor.
- This asana should be avoided if you have a hernia or piles.
- Must be avoided if there is recent abdominal surgery as there is a lot of pressure on the abdomen.
- This asana should not be performed by pregnant women.
Frequently Asked Questions (FAQs)
How many times should we do Pawanmuktasana?
To get the desired results, you must perform Pawanmuktasana every morning for atleast 5-7 deep and slow breaths.
Should pregnant women do Pawanmuktasana?
Pregnant women should avoid this asana because it put lot of pressure on your abdominal area.
What are benefits of Pawanmuktasana?
It helps in getting rid gases from stomach, strengthen the abdominal muscles, Improves blood circulation, helps burn fat in the thighs, buttocks, and abdominal area, helps in getting rid of mental illnesses.