Supine Yoga Pose
Wind Relieving Pose
Pawanamuktasana
Pawanamuktasana (Wind Relieving Pose) is an intermediate-level yoga asana performed in the supine position. The name derives from the Sanskrit 'Pawan' (wind/gas), 'Mukta' (release), and 'asana' (posture). This pose relieves constipation, strengthens the digestive system, and improves digestion. Regular practice strengthens the back and abdominal muscles while stimulating the Manipura chakra (solar plexus).
DifficultyIntermediate
CategorySupine Yoga Pose
ChakraManipura (Solar Plexus) Chakra
IntermediateHow to do it
Steps to Perform Wind Relieving Pose
- 1Lie down on your back.
- 2Inhale and lift both legs together; exhale, fold the legs, and bring the knees close to the chest.
- 3Interlock the fingers and hold the legs.
- 4Bring the thighs closer to the chest.
- 5Inhale gently and lift the head, bringing the chin or nose between the knees (avoid neck stress).
- 6Keep breathing while holding the pose.
- 7Exhale, release both legs, and slowly lower the head to the floor.
Why practise it
Benefits
- Strengthens the lower-back muscles and loosens the spinal column.
- Massages the abdomen and digestive organs.
- Removes gas and relieves constipation.
- Useful for relief from sciatica.
For beginners
Tips
- Hold the breath for 3–5 breaths initially.
- Begin sequences with the left leg extended and the knee drawn in.
- Place a bolster beneath the back for support and hip elevation.
Watch Out For
- Recent abdominal surgery.
- Hernia or piles.
- Heart problems.
- Hyperacidity.
- High blood pressure.
- Slipped disc.
- Neck problems.
Go further
Variations
- Eka Pada Pawanamuktasana (single-leg variation).
- Gentle swinging motion in the final posture to soothe the back.
- Deeper stretch by bringing the nose closer to the knee.
- Bend the extended leg's knee and place the foot flat if the hips are tight.
Begin where you are.
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