Pawanmuktasana or Wind-Relieving Pose

Benefits, Contraindications, Tips and How to Do

English Name(s)
Pawanmuktasana, Wind Relieving Pose
pavana: “air” or “wind”
mukta: “release” or “freedom”
āsana: “posture”


Pawanmuktasana (pah-van-ah-mook-TAHS-uh-nuh) massages the intestines and abdominal organs and, as the name implies, helps to remove excess air from the digestive system, which improves digestion efficiency and relieves bloating, gas, and constipation. This pose increases circulation to the hips, helping to remove tension in the hips and lower back. It also strengthens the back and abdominal muscles and tones the legs and arms.

This article provides a brief introduction to the anti-arthritic yoga pose, Pawanmuktasana. It is evident that regular practice of this asana can ease joint pain and improve venous circulation around the joints by relaxing muscles surrounding them while at it! The benefits also extend beyond just physical therapy; they’re present in every aspect of your life – including how you eat or move around on daily basis (less stressful).

Muscle Focus

Pawanmuktasana or Wind-Relieving Pose works on several muscles such as

  • The Shoulders (Deltoid)
  • Core (Abdominal Muscles)
  • Pelvic floor muscles
  • Arms (Biceps)
  • Back (Trapezius and Rhomboids)
  • Glutes

Ideal For Health Conditions

  • Helps to relieve digestion-related issues.
  • Helps to get rid of toxins from the lower abdomen.
  • Improves pelvic floor muscles functioning.

Benefits of Pawanmuktasana or Wind-Relieving Pose

1. One of the Most Reliable Poses to Improve Digestion

Pawanmuktasana gives the abdominal organs a good massage as the practitioner’s abdominal muscles are contracted. It boosts digestion and provides relief from constipation to the practitioner.

2. Releases Toxic Gases from the Lower Abdomen

The pose also helps to release any toxic gases in the lower abdomen. The pressure on the abdomen stimulates all the internal organs, including the digestive system.

3. Tones Pelvic Muscles

The asana also tones up the pelvic muscles and this is helpful for those with reproductive disorders or sterility issues. It can also help improve impotence problems.

4. Strengthens Spine and Lower Back

Pawanmuktasana strengthens the spinal cord and all the lower back muscles; it is great for those with a weak lower back. This asana gently loosens up the spinal vertebrae too – making it perfect for people who sit at desks all day long.

5. Improves Blood Circulation to the Abdomen

The improved blood circulation to the abdominal organs results in better digestion and a healthy system.

6. Therapeutic for Sciatica

Pawanmuktasana is therapeutic for people who are suffering from sciatic pain. The pose stretches the spine and leg muscles, which eases the pressure on the sciatic nerve. It also massages the abdominal muscles that can cause tension in this area.

7. Helps Reduce Varicose Veins

The compression of the legs helps to reduce varicose veins. This is due to an increase in blood circulation and better lymph drainage.

8. Improves Reproductive System Functioning

The asana strengthens the reproductive organs and helps improve their functioning. This is especially beneficial for those who are trying to conceive.

9. Good for People with Diabetes

Pawanmuktasana is also good for people with diabetes as it regulates blood sugar levels. It also aids in weight loss, which is a common problem among diabetic patients.


Those with high blood pressure, slip disc, hernia, or spinal injury should refrain from this pose. Also, men with testicle disorder or women who are pregnant or menstruating should also avoid this pose.


  • Ardha Pawanmuktasana (half wind relieving pose)

Preparatory Pose

Beginner’s Tips

  • Be sure to press down through your tailbone and sacrum as you draw your knees in, which will help lengthen your lower back.
  • If you have any lower back pain, be sure not to hyperextend (arch) your back in this pose. Instead, keep a soft curve in your spine. You can also place a folded blanket or pillow under your head for support.
  • You may find it helpful to focus on your breath throughout the pose, inhaling deeply into your belly. This will help you to stay present and relax deeper into the pose.

How to do Pawanmuktasana or Wind-Relieving Pose

  • We will begin by coming into the supine (resting on the back) lying position.
  • Place your palms on the floor beside you and inhale both legs up into your chest. Clasp your hands around your shins, ankles, or feet (depending on flexibility) and tuck your chin into your chest.
  • Press down through your tailbone and sacrum as you pull gently with your arms to draw your knees in closer to your chest.
  • You should feel a gentle stretch along your back and sides. Hold for four to eight breaths or for 30 seconds.
  • To release, exhale as you lower your legs back down to the floor.

Mental Benefits of Pawanmuktasana or Wind-Relieving Pose

  • Calming and relaxing effect on the mind.
  • Releases tension and stress from the body and mind.
  • Improves concentration and focus.

The Bottom Line

Pawanmuktasana or Wind-Relieving Pose is one of the most beneficial poses for overall health. It is a pose that can be done by anyone, regardless of their level of experience. The benefits of the pose are numerous and include everything from improving digestion to reducing varicose veins. If you are looking for a pose to help improve your overall health, Pawanmuktasana is a perfect choice.

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Meera Watts
Meera Watts is the owner and founder of Siddhi Yoga International. She is known worldwide for her thought leadership in the wellness industry and was recognized as a Top 20 International Yoga Blogger. Her writing on holistic health has appeared in Elephant Journal, CureJoy, FunTimesGuide, OMtimes and other international magazines. She got the Top 100 Entrepreneur of Singapore award in 2022. Meera is a yoga teacher and therapist, though now she focuses primarily on leading Siddhi Yoga International, blogging and spending time with her family in Singapore.


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