Pawanmuktasana

Wind-Relieving Pose

Demonstrated by Anmol Kumar, Lead Yoga Instructor at DietSeFit

Benefits

What this pose does for your body and mind

Releases trapped gas and eases bloating

Massages abdominal organs and relieves mild constipation

Stretches the lower back and relieves lumbar stiffness

Strengthens and tones the core and lower back

Improves circulation in the hips and pelvic region

Activates the parasympathetic system and reduces stress

About This Pose

Pawanmuktasana is a gentle supine pose where you lie on your back and bring one or both knees toward the chest, hugging them with the hands. There is a single-leg variation (Ardha Pawanmuktasana) and a double-leg version. It is one of the most accessible and consistently beneficial poses for digestive health and lower back comfort.

Step-by-Step Guide

Follow these steps to practice Pawanmuktasana safely

1
Lie flat on your back with the legs extended and the arms alongside the body
2
Bend the right knee and draw it toward the chest, holding it with both hands
3
Press the thigh gently toward the abdomen and keep the left leg active and grounded
4
Lift the head and shoulders slightly and bring the chin toward the knee
5
Hold for 5 to 10 slow breaths, then lower the right leg
6
Repeat with the left knee
7
Draw both knees to the chest, hug them, and rock gently from side to side
8
Lower the shoulders and rest for a few breaths