The Sanskrit name is derived from Pawan (पवन) meaning wind or gas, Mukta (मुक्त) meaning liberate and asana (आसन) meaning posture or seat.
Table of Contents [Expand All]
Introduction to the Asana
Benefits
- Stretches the neck and back
- Stimulates the nerves to increase the efficiency of the internal organs
- Releases any trapped gases in the large intestine
- Digestive system is improved
- Relieves constipation
- Strengthens the lower back muscles and loosens the spinal vertebrae
- Sterility and impotence
Ailments Tackled
- Flatulence
- Constipation
- Menstrual disorders
- Sterility
- Impotence
Steps to perform the Asana: Pawanmuktasana (Therapy)
- 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.
Key Alignment Points
- 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.
Common Misalignments / (Mistakes)
- Complete/ Not completing a full exhalation before releasing your feet
Contraindication / Cautions
- Avoid in case of abdominal surgery
- Avoid in case of suffering from hernia or piles
- Avoid during pregnancy
Related Asanas
Adhomukha swastikasana
अधोमुख स्वस्तिकासन / Auspicious Pose
“Adho” in Sanskrit means down, Mukha'' meaning face, Swastika" is auspicious …
Ardha Chandrasana
अर्धचन्द्रासना / Half Moon Pose
The Sanskrit name is derived from ardha (अर्ध) meaning half, chandra (चन्द्र) …
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