Pawanmuktasana – Wind Relieving Pose – Steps & Benefits
Pawanmuktasana (पवनमुक्तासन – Pawanmuktasana in Hindi), also called wind relieving pose, is classified under the digestive or abdominal group of asanas. This asana is good for people suffering from indigestion, constipation, excess wind, diabetes, varicose veins and disorders of the reproductive system. The term Pawanmuktasana is derived from the Sanskrit words ‘Pawan’ (the Sanskrit word for wind), ‘mukta’ (means to release) and ‘asana’ (meaning posture).
Pawanmuktasna – stage 1
- Spread a yoga mat and lie flat on the back with the legs close to each other and straight. The arms should be by the sides and palms should be facing down.
- This is the starting position.
- Inhale and raise the right leg keeping it straight.
- Bend the leg from knee joint and bring the knee close to the chest such that the thigh presses the abdomen.
- Interlock the fingers and clasp the hands on the shin just below the right knee.
- Exhale, emptying the lungs of breath, raise the head and shoulders and touch the nose with the right knee without straining.
- Hold the pose for a few seconds.
- Become aware of the thigh pressing the right side of the abdomen with the ascending colon being massaged directly by the pressure so exerted.
- The left leg should be kept straight on the ground.
- While breathing in, raise the right leg keeping it straight.
- While breathing out, return to the starting position.
- Repeat the same process with the left leg also.
- This will complete one round.
- Practice 2 to 3 rounds.
Pawanmuktasana Stage 2
- Remain in the starting position as in stage 1.
- Bend both the legs from the knees and bring both the knees close to the chest.
- Interlock the fingers of both the hands, clasp them on the shin just below the knee joint.
- Bring the knees close to the chest, pressing the thighs gently into the abdomen.
- Exhale and emptying the lungs of breath, raise head and shoulders, and bring the nose between both the knees.
- Become aware of the abdominal pressure, the breath and also the resulting impact on back muscles.
- Hold the raised position for a few seconds without straining.
- Inhale and slowly return to the starting position lowering the head, shoulders, and legs while inhaling.
- This is one round of stage 2.
- Practice 2 to 3 rounds.
- Those suffering from serious back conditions like slipped disc or sciatica should avoid this asana. If the condition is not severe and the practitioner is recovering from a back ailment, the asana can be performed but without raising the head and the shoulders in the asana. It is always recommended to perform the yoga poses under the supervision of an expert yoga teacher.
- The people suffering from high blood pressure or any heart ailment should avoid performing Pawanmuktasana.
- As the name suggests, the Pawanmuktasana is very effective in removing the wind and constipation by massaging the abdomen and the digestive organs.
- It relieves indigestion, bloating, flatulence and acidity.
- Pawanmuktasana strengthens the lower back muscles and loosens the vertebrae of the spinal column and is therefore helpful in recovery for the people suffering from disc disorders.
- It is a good abdominal exercise as it helps in weight loss and providing nice lower back stretches.
- The asana is very good for females as it massages the reproductive organs and helps relieve menstrual problems.