Pawanmuktasana, often called the Wind-Relieving Pose, is a classic yoga posture designed to gently massage the abdominal organs and stimulate digestion. Its Sanskrit name comes from Pawan (wind), Mukta (release), and Asana (posture), reflecting its purpose of helping the body release trapped gas and improve digestive flow.
Benefits of Pawanmuktasana
- Supports digestion and helps relieve bloating or gas
- Stimulates abdominal organs including the intestines and kidneys
- Strengthens lower back and core muscles
- Improves flexibility in the hips and spine
- May help relieve mild constipation and discomfort
- Calms the nervous system, aiding relaxation and stress relief
How to Practice Pawanmuktasana
- Lie flat on your back with legs extended and arms by your sides.
- Inhale and bring one knee toward your chest, clasping it with your hands.
- Press the thigh gently against your abdomen, keeping the other leg extended on the floor.
- Hold for 20–30 seconds, breathing normally, then switch to the other leg.
- For full variation, bring both knees toward the chest and hug them, lifting the head and chest slightly toward the knees.
- Exhale and slowly release, returning to a relaxed position.
Contraindications & Precautions
- Avoid if you have recent abdominal surgery or hernia
- Use caution with severe back pain or spinal injuries
- Not recommended for pregnant women
- People with hip or knee injuries should modify or use props
