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Pawanmuktasana (Therapy)

पवनमुक्तासन / Wind Release Pose

October 7, 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
  • 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
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