Pawanmuktasana (Wind Relieving Pose)

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

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

1. 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.
2. 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.
3. 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.
4. Breathe deeply into the belly and actively press it against the thighs on the inhalation for 5 breaths.
5. 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

1. If you are a beginner take both knees to your chest while lying on your back.
2. 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.
3. 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.
4. Breathe deeply into the belly and actively press it against the thighs on the inhalation for 5 breaths.
5. To release: exhale and lower your arms and legs to the floor.

Pawanmuktasana With Forehead On Knees (Advance Pose)

1. 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.
2. Lift your head and chest off the floor. Touch your forehead to your knees.
3. Take 5 deep breaths.
4. 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)