yoga poses

How to do Pawanmuktasana (Wind Relieving Pose) and Benefits

This pose massages the abdominal muscles, intestines and internal organs of the digestive system. Thus, releases the trapped gases, improves digestion and alleviates constipation, acidity and bloating problems.

How does it feel when you encounter acidity or bloating while attending an important meeting? It’s frustrating and irritating. A healthy stomach always helps us to keep our mind and body at peace. The Pawanmuktasana is a perfect solution for achieving this objective. It is a reclining pose which is suitable for everyone whether they are the beginner or an advanced practitioner. This is also called the one-legged knee-to-chest pose. This pose gently massages the abdominal organs and releases the trapped gases.

Pawan-Wind | Mukta-Relieve or Release| Asana-Pose

This asana is pronounced as PUH-vuhn-mukt-AAHS-uh-nuh, Sanskrit- पवनमुक्तासन. Since this pose helps to release the gas from our digestive organs with regular practice, we also called this as Gas relieving pose. Doing this pose at the beginning of yoga session allows practising other asanas more comfortably and easily.

Benefits of Wind Relieving Pose

  • This pose helps to burn fat in the buttocks, thighs and abdominal region.
  • Strengthens the neck, back muscles and tones the muscles of arms and legs.
  • Relieves the tension in the lower back, hips, and thighs.
  • Massages the abdominal muscles, intestines and internal organs of the digestive system.
  • Releases the trapped gases, improves digestion and alleviates constipation, acidity and bloating problems.
  • Increases circulation of blood in the hip joints and brings flexibility to the spine.
  • Massages the pelvic muscles, stimulates the reproductive organs and alleviate menstrual disorders.

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If you have any current or recent medical concerns, discuss with your doctor before practising this yoga pose. Women should not practice this pose during menstruation and pregnancy. Do not practice this pose if you are suffering from piles, hernia, neck problems, testicle disorder, heart problems, slip disc, sciatica, high blood pressure, or spinal injury. Practitioners with a recent abdomen surgery should avoid this pose.

Steps to do a perfect Wind Relieving Pose

  • Lie flat on your back with your legs extended, feet together, and arms placed beside your body.
  • Breathe in and while you breathe out, bring your knees towards your chest. Keep sure to press your thighs on your abdomen.Pawanmuktasana Pose.jpg
  • Now, clasp your hands around your legs. It will look like you are hugging your knees.
  • Hold this pose for few breaths. During the posture, every time you exhale, ensure to tighten the grip of your hands on the knee and increase the pressure on your chest.
  • With each inhale, loosen the grip of your hands. When you tighten the grip, the excess gas in the abdomen gets released.
  • You can swing your body from one side to the other while staying in this posture.
  • Now, exhale and release the pose.
  • Relax for few breaths and repeat it for 3-4 times.


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You can also deepen the stretch, after mastering the basic pose. Lift your head and chest off your yoga mat. Touch your chin and nose to the knees. This is the full wind-relieving pose.


You must make sure to keep your stomach and bowels empty before you practice this pose. Ensure to have your meals at least four to five hours before you do the asana so that your food gets properly digested, and you can expand your body fully during the practice. Practice this pose after you wake up every morning to release the trapped gases in your digestive organs. You can also practice this pose as a counter pose to Matsyasana (Fish Pose).

To maintain your body energetic to work throughout the day, it’s always necessary to release the pressure from your stomach. This asana ensures that you achieve the objective of keeping yourself away from acidity and constipation.

Now, don’t wait. Enjoy your yoga practice and have an awesome day! If you feel this article is helpful to you then share your experience with us by commenting below. We would be happy to hear from you!


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