Pawanmuktasana is also called as ‘Wind release pose’. Pawan means wind and mukta means release.
This yoga pose helps release the gases trapped in the stomach and intestine and helps alleviate bloating. This aasan is an excellent posture for beginners to enhance overall digestive health.
Steps to perform Pawanmuktasana
Lie on your back on the mat. Legs together and extended in the front and arms by the side of the body.
Take a deep breath and get ready. As you exhale raise the legs and fold them at the knee joint.
Being the knees close to your chest and clasp your hands around the knees.
Pull the knees up to the chest and keep them firmly pressed. Exhale, lift your head and chest off the ground.
Try and bring your nose closer to the knees. Keep your feet relaxed.
Hold this position for 5-10 short breaths. As your abdomen is pressed, you won’t be able to take a deep breath.
While releasing, first rest the head on the floor and then bring your feet in the normal position.
Benefits of Pawanmuktasana
As the abdomen is pressed, this aasan helps release the gases trapped inside the stomach and intestine.
Regular practice of this aasan helps alleviate bloating and is good for better digestion.
Engages and tones the abdominal muscles, contributing to a stronger core.
Improves blood circulation in the abdominal area.
Regular practice an help alleviate constipation by stimulating the bowl movement.
This yoga pose also strengthens the abdominal muscles. Also help release the tension in the lower back.
Who should not do it?
People with stomach injuries, ulcers, post-surgery, and chronic back pain should not do this.
People with hernias or severe neck pain should consult a healthcare professional before practising or avoid this aasan.
((This blog is based on my practice of Yoga. Please consult your yoga teacher before attempting this))
Mayank Bhagwat 