Pawanmuktasana (Wind Relieving Pose) Steps, Benefits and Precautions


Pawanmuktasana (Wind Relieving Pose) – Wind relieving pose or pavanmuktasana is a beginner’s pose. It is very easy to perform. Be sure to practice this pose on empty stomach. The preparatory poses for wind relieving pose is half wind relieving pose (ardha pawanmuktasana).

Pawanmuktasana Steps :-

  • Lie on your back on the mat. Keep your legs straight and your hands at your sides.
  • Now bend your both the knees together. Exhale and bring them into your chest, Wrap the arms around your knees holding the opposite Elbows, Fingers, forearms or wrist.
  • Keep your head on the floor, and tuck the chin in to the chest.
  • Press the sacrum and tailbone down into the floor as you pull your Knees into the chest, using your arms.
  • Your shoulder and back of the neck should be pressed in the floor. Keep your whole spine and back flat on the floor. Relax your legs, feet and hips.
  • Now, for deepening the pose exhale and lift your upper body  and try to touch your nose in between of your both the knees.(where both the knees are touched together).
  • Breath deeply into the belly, actively pressing it against the thighs on inhalation.Try to hold the pose for 30-45 seconds.
  • To release the pose inhale and  gently bring your head back on the floor, release and extend your both the legs on the floor. Relax and repeat the same for 5 times.

Ardha Pawanmuktasana (Half Wind Relieving Pose) Steps, Benefits & Precautions

Pawanmuktasana Benefits :-

  • Wind relieving pose improves digestive system.
  • It stretches the low back and legs.
  • It lengthen the spine.
  • It is helpful in getting rid of acidity and gastric problems.

Pawanmuktasana Contradiction /Precautions :-

  • If you have get done any recent surgery do not practice this pose.
  • Patient of hernia should also not practice this pose.
  • Those who have problem in neck, should not deepen the pose.


By Actress Priya Mohane

E-mail id – [email protected]


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