Pawanmuktasana or Wind-Relieving Pose

Benefits, Contraindications, Tips and How to Do

English Name(s)
Wind Release Pose
पवनमुक्तासन / Pawanmuktasana
Pawan: Wind, Gas
Mukta: Free, Release
Asana: Pose

Pawanmuktasana at a Glance

Pawanmuktasana also known as the wind release pose, can be done before starting the yoga practice, as it releases excessive gases (wind) from your joints and body and helps to make your practice easier. Pawanmuktasana Series has three parts, Anti-rheumatic group, Digestive group, and Shakti bandhas (energy block postures).


  • It is a great way to release gas and bloating and enhance digestion.
  • The pose essentially stretches the lower abdomen and neck to relieve the tension from these areas.
  • It helps to strengthen the lumbar spine.
  • It helps to remove toxins from the body.
  • It helps to reduce stress and anxiety and calms your mind.

Who can do it?

This is a simple and safe yoga pose, so can be done by kids, teenagers, elders, and senior citizens. Any individual with good health can do this pose. People looking out for relief from gas and bloating can do this asana.

Who should not do it?

People having severe back pain should avoid this asana. Any injuries in your neck, knees, or Hips, consult your health care professional. Pregnant women should avoid doing this pose in their later stages. Any recent surgeries should be avoided or consult their health care professional for better guidance. You should avoid doing this pose during your menstrual cycle.

How to Do Pawanmuktasana?
Follow the Step-by-Step Procedure

  • You can do this pose with single legs at a time if you are a beginner and this will help to increase the flexibility of your hips, knees, and hamstrings.
  • Lie down on the yoga mat, keep your legs straight and arms by your side, and relax by taking a few deep breaths.
  • Inhale and gently bend your knees bring it toward your chest and exhale and hug your shin with your arms.
  • If you are flexible hold the elbows with your opposite hands, forearms, or wrists to hug.
  • Now lift your head and chest and try touching your knees with your chin or nose.
  • Now look in the front and keep breathing gently, be there for about 5 to 6 breaths.
  • While releasing, exhale and slowly bring your head back to the mat, and then release your legs and bring down your arms too.
  • Now relax by straightening your legs and keeping your body straight.
  • Repeat for a few rounds with, both legs, according to your comfort.

    What are the Benefits of Pawanmuktasana?

    • This helps to strengthen your abdominal muscles, release the gases in the body and joints, and improve your digestive issues.
    • It also helps to strengthen your back muscles and helps to tone your legs and hips.
    • It reduces mild back pain and improves blood circulation in the hip area.
    • Wind-relieving pose helps to strengthen the pelvic muscles and improves reproductive organs.
    • It also can help to reduce the extra fat in the hip, and thighs, reduce belly fat, and in your waist area.

    Health Conditions that Might Benefit from Pawanmuktasana?

    • Regular yoga practice of the Wind-relieving pose can help to improve your entire digestive system and prevent constipation and gas.
    • It helps to improve blood circulation in increased to all the internal organs, increases the oxygen supply to the digestive organs and joints of the body, and also increases the blood flow to your heart.
    • This asana increases the glucose absorption by the liver, fatty and peripheral tissues in-creases the glucose uptake by the pancreas and the muscles, and helps to reduce the glucose level in the blood, which is helpful for diabetes.
    • The wind-relieving pose helps to relax the muscles of your body by releasing the tension in your body.
    • It helps to stimulate the Manipura chakra, which helps the abdominal organs and nerves.
    • It also helps to calm your mind and body.

    Safety and Precaution

    • People having injuries in the abdominal area and hernia should avoid this pose.
    • Pregnant women should not do this asana.
    • Any spinal injury sciatica or high blood pressure should avoid this pose.
    • Any health concerns contact your health care provider for guidance.

    Common Mistakes

    • Proper warm-up or stretching your ankles, hips, legs, and back is important.
    • Avoid lifting your head too high,
    • Don’t hold your breath.
    • Do the preparatory poses with the warmup.
    • To begin with start with 10 seconds and slowly increase up to one minute.
    • If you are new to yoga, do it gradually, and don’t force yourself.

    Tips for Pawanmuktasana 

    • Do this asana on a soft surface.
    • Be mindful of the breath and the pose.
    • Keep your upper body relaxed.
    • If you have any flexibility issues, do the modifications under the guidance of the yoga teacher.
    • Regular practice will help to give your best results.
    • If you are new. you can do it with a single leg at a time.

    Physical Alignment Principles for Pawanmuktasana

    • Lie on your back flat on the mat with your legs straight and arms beside your body.
    • Bend both knees (right knee and left knee) and bring them to the chest.
    • Keep your feet relaxed soles of the feet facing slightly upward.
    • Now wrap your hands around the shin or the knee,
    • Lift your head and chest off the ground.
    • Touch your chin or nose to your knees.
    • Be aware of your breath and keep breathing.
    • When you hug, put some pressure.
    • Look forward.
    • Hold for 5 to 6 breaths
    • To release, bring your head down gently
    • Release your arms and legs.
    • Come back in the reclining position and relax.

    Pawanmuktasana and Breath

    Coordinate your breath with the movement of the Pawanmuktasana. While you inhale bring knees toward your chest with gentle pressure on the abdomen. Now you exhale and hug your knees. Be mindful about your breath and the sensations in your body. Hold this pose for a few breaths inhale and release and feel the calmness of the pose.

    Pawanmuktasana and Variations

    • Like any yoga poses this has variations for your comfort.
    • You can do the variation with one leg (right leg and left leg) at a time.
    • Sitting and doing the wind-relieving pose.

    The Bottom Line

    Pawanmuktasana is an amazing pose that helps to release gas and toxins from your body. It helps to strengthen your digestive and reproductive system. It even has variations for the beginners. For any health concern consult your health care professional. Regular practice can help you to relieve your back pain and release tension from your body and mind. By improving your digestion process it improves your overall wellbeing.

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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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