Pawanmuktasana Benefits and how to do it

What is Pawanmuktasana ?

The Sanskrit name Pawanmuktasana is made up

three words Pawan+Mukta+Asana

where Pawan means wind, Mukta means to release and Asana means posture.

So the Pawanmuktasana is also known as Wind-Relieving Pose, Wind Removing Pose, or Wind Liberating Pose. 

Practicing this asana is helpful in removing constipation and gas from the stomach and intestines. It is also called the One-Legged Knee-to-Chest Pose.

The Wind-Relieving Pose is a reclined posture that is suitable for everyone, whether they are beginners or advanced practitioners. This pose helps to release digestive gases from the intestines and stomach.

This should also be one of the first asanas you practice as once the gases are released, it will make practicing other asanas easier. Yoga must be practiced at least four to six hours after a meal when your stomach and bowels are both empty.

Pavanamuktasana activates the flow of prana in the Manipura (solar plexus) Chakra. Activation of this chakra helps increase self-esteem, motivation, and joy. It is the seat of spiritual power and is responsible for generating willpower and feelings of vitality. When Manipura Chakra is balanced, the yogi feels self-confident, motivated, and decisive. This chakra also controls metabolism and digestion.

How to do Pawanmuktasana :

  • Lie down in a straight position on your back or in the supine position.
  • Inhale and raise your legs at 90 degrees.
  • Exhale, bend your legs and try to bring your knees towards your chest.
  • Clasp your knees by interlocking your fingers.
  • Raise your head and touch your forehead with your knees.
  • Do normal breathing while maintaining the pose.
  • First, bring your head down and followed by your legs.
  • This is the one round.
  • Do 2 to 3 rounds.

Benefits of Pawanmuktasana:

  • Enhances blood circulation, especially in the pelvic region. Other major parts that get stimulated by the blood flow are the head region, neck, and spine.
  • Helps alleviate gastric problems because of its role in alleviating acidity and gas problems Pawanmuktasana, also known as Gas Release Pose, or Wind-relieving Pose.
  • PAWANMUKTASANA is very effective in all kinds of back pains, particularly lower back pain. While doing PAWANMUKTASANA (WIND RELIEVING POSE) pressure is exerted by the spine on the ground to balance the bending of the knees towards the chest, which strengthens the backbones and muscles.
  • Loosen up the spinal column and strengthens the muscles of the neck and lower back.
  • Massages the abdominal organs hence leading to the removal of constipation.
  • Massages reproductive organs and hence helps in getting rid of menstrual problems, infertility, and impotence.
  • Regular practice and maintaining it for a certain period of time helps to ensure in reduction of belly fat, arms, thighs, and buttocks, thus good for weight loss.
  • It is good for the lungs and heart.

Precautions for Pawanmuktasana (Wind Relieving Pose):

  • This asana must be avoided if you have had abdominal surgery recently. Also, people suffering from hernia or piles must avoid this asana.
  • This asana must not be practised by pregnant women. Menstruating women can avoid this asana if they are not comfortable.
  • If you are suffering from heart problems, hyperacidity, high blood pressure, slipped disc, hernia, back and neck problems, or a testicle disorder, you must avoid this asana.
  • If you have had a neck injury.

During your asana practice, this pose should be done in the first few practices as it will relieve the trapped gases from the intestines and will make the asana practice easier and more flexible.

Preparatory poses:

Sulabh Pawanmuktasana (Easy Gas release pose)

Please keep the head on the floor instead of lifting it.

Ardha Pawanmuktasana (Half Gas Release pose)

Instead of bending both legs, bend one leg. This pose may be practised on its own or as a preparatory pose for Pavanamuktasana, where both knees are drawn into the chest together.

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