Half Wind-Relieving Pose / Ardhapawanamuktasana

Half Wind-Relieving Pose

  • Ardhapawanamuktasana

Ardhapawanamuktasana is an intermediate level yoga asana performed in the supine position. The name is derived from the Sanskrit words ‘Ardha’ means half, Pawan' means wind or gas, ‘Mukta' means release and 'Asana' means posture respectively. Ardhapawanamuktasana relieves constipation and strengthens the digestive system and improves digestion. By performing this pose regularly, a person can strengthen the back and abdominal muscles. Half Wind Relieving pose stimulates  Manipura chakra  (solar plexus).

Steps to do Half Wind-Relieving Pose / Ardhapawanamuktasana

  • Lie down on your back. 
  • Inhale, lift the left leg up straight, exhale, fold the left leg and bring the knee close to the chest. Interlock the fingers and hold the leg. Bring the left thigh closer to the chest. 
  • Again inhale gently and lift the head and bring the chin towards the right knee. 
  • Make sure your right leg remains flat on the floor. 
  • Keep breathing while holding the pose. 
  • Exhale, release the left leg and drop the head to the floor. 
  • Repeat on the other side.

Tips for beginners

  • Focusing on the abdominal region and engaging your core throughout the practice will aid in holding the pose for a longer period of time.
  • You can hold the back of your thigh if you feel discomfort while you hold. 
  • Using a strap will also be of great help for newbies.


  • ArdhaPawanamuktasana strengthens the lower back muscles, loosens up the spinal column. 
  • It massages the abdomen and the digestive organs. 
  • It removes gas and constipation. 
  • It is also useful for Sciatica.

Watch out for

  • This asana must be avoided in the case of recent abdominal surgery. Also, people suffering from hernia or piles must avoid it. 
  • If you are suffering from heart problems, hyper acidity, high blood pressure, slipped disc or any neck problem you must avoid this asana.


  • Ardhapawanaamuktasana itself is a variation of Pawanaamuktasana.
  • However practise Supta Matsyendrasana which is a preparatory pose for this asana.