Pawanmuktasana (Therapy)

The Sanskrit name is derived from Pawan (पवन) meaning wind or gas, Mukta (मुक्त) meaning liberate and asana (आसन) meaning posture or seat.

• Begin by lying on your back (supine position) on a yoga mat with your legs extended and your arms resting alongside your body.

• Ensure that your body is centred on the mat and your spine is in a neutral position.

• If you have difficulty reaching your knees or holding onto your legs, you can place a folded yoga blankets on your abdomen for support.

• This prop can elevate your upper body slightly, making it easier to reach your knees in the pose.

• Inhale and bend your knees.

• Keep your feet flat on the floor, hip-width apart.

• Exhale and reach your hands toward your knees.

• Interlace your fingers around your shins or behind your thighs, depending on your flexibility.

• Press your lower back into the mat to stabilize your pelvis.

• Inhale and gently pull your knees closer to your chest using your hands.

• Feel a gentle compression in your abdomen as you hug your knees toward your body.

• Hold Pawanmuktasana for 40–50 seconds, breathing deeply and evenly.

• Gently release your grip on your knees and slowly lower your legs back down to the mat, extending them fully.

• Relax your entire body on the mat, allowing your spine to settle.

• Engage your abdominal muscles by drawing your navel toward your spine.

• Relax your shoulders and facial muscles as you continue to hug your knees toward your chest.

• Press your lower back into the mat to stabilize your pelvis.

• Complete/ Not completing a full exhalation before releasing your feet

• Avoid in case of abdominal surgery

• Avoid in case of suffering from hernia or piles

• Avoid during pregnancy