Pawanmuktasana known as पवनमुक्तसन or Wind-Relieving Pose is one of the best yoga poses for beginner, as it is easy to perform and can even be included in a child or toddler’s yoga routine (1). As the name suggests, pawanmuktasana benefits to release abdominal gas and ease digestive disorders which is why it is one of the most commonly recommended yoga postures for people with digestive problems. Basic yoga poses such as Pawanmukt asana are ideal yoga exercises for beginners as these yoga postures help to tone the muscles of the abdomen and lower back and this makes it easier for the person to move on to more challenging asanas.
How to do Pawanmuktasana (Wind Relieving Pose) and pawanmuktasana benefits
From one leg alternatively
- Lie down on your back with your feet together and hands by the side of your thighs.
- Do not tighten your body just feel relaxed in this position.
- Inhale and raise your right leg, exhale and bring your left knee towards your chest and press the thigh on your abdomen with hands.
- Breathe in again and as you exhale, lift your head and chest off the floor and touch your chin to your right knee.
- Hold in there, as you take deep, long breaths in and out.
- Try to be in this posture as long as possible.
- Inhale and bring back your chest and head on the floor then exhale.
- Inhale and lift your leg up straight along the knee then exhale and bring the leg back on the floor and rest in the supine position.
- Repeat the same procedure with the other left leg also.
From both legs together (पवनमुक्तसन)
- Lie down on your back with your feet together and hand by the side of your thighs.
- Just feel relaxed in this position.
- Inhale and raise both your legs, exhale and bring your both legs towards your chest and press the thighs on your abdomen with hands.
- Breathe in again and as you exhale, lift your head and chest off the floor and touch your chin to your knees.
- Hold in there, as you take deep, long breaths in and out.
- Try to be in this posture as long as possible.
- Inhale and lift your leg up straight along the knee than exhale and bring the legs back on the floor and rest.
Health benefits of Pawanmuktasana yoga (Wind Relieving Pose)
- Cures acidity problems, indigestion, and constipation
- Good for the abdominal organs
- Cures gastric problems
- Helpful for people suffering from arthritis pain, heart problems, stomach pain, and acidity
- Strengthens the digestive system, purifies impure air, helps in diabetes, high blood pressure
Contra-indications of Pawanmukt asana (Wind Relieving Pose)
- Must be avoided if there is recent abdominal surgery as there is a lot of pressure on the abdomen.
- Anyone suffering from hernia or piles should avoid this asana.
- Pregnant women should not practice this asana.
