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Pawanmuktasana

पवनमुक्तासन / Wind Release Pose

September 26, 2024

Table of Contents [Expand All]
Introduction to the Asana

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

Benefits
  • Gives a good stretch to the neck and back.
  • Strengthens the lower back muscles and loosens the spinal vertebrae.
  • Strengthens the abdominal muscles and back muscles, tones muscles of legs and arms.
  • Increases blood circulation in pelvic regions as well as various internal organs.
  • Cures constipation, indigestion, diarrhea, and acidity.
  • Releases any trapped gases in the large intestine.
  • Burn excess fat in the buttocks, thighs, and abdominal area.
  • Stimulates reproductive organs alleviating sterility and impotence.
Steps to perform the Asana: Pawanmuktasana
  • Relax the body & and lie down on the mat.
  • Raise the right leg, bend the knee and bring the thigh close to the chest.
  • To bring the thigh closer to the chest, interlock the fingers of both hands and hold the right leg from just below the knee.
  • Inhale deeply and while exhaling lift the head bringing the nose closer to the right knee without straining.
  • The left leg must lie straight on the ground.
  • Hold the position for a few seconds as per your comfort.
  • Come back to the base position first bring the head back on the yoga mat, and release the hands and the leg. Relax the body.
  • Repeat with the other leg & finally with both legs together.
Common Misalignments / (Mistakes)
  • Overstraining the neck resulting in straining the whole body.
  • Complete a full exhalation before releasing your feet.
Contraindication / Cautions
  • Avoid if suffering from hernia or piles.
  • Avoid in case of a recent abdominal, hip, spine, knee, or shoulder surgery.
  • Avoid if suffering from a hernia, piles, slipped discs, testicle disorder, or hyperacidity.
  • Avoid if undergone heart surgery or suffering from high blood pressure.
  • Avoid during pregnancy and menstruation.
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