How to Do Pavanamuktasana Pose | Wind Relieving Pose

Pavanamuktasana, sometimes shared as Pawanamuktasana, is a beautiful, restorative Yoga posture to welcome into your life and practice. Derived from the Sanskrit words “pavana” meaning wind and “mukta” meaning release or liberation, Pavanamuktasana is translated to Wind Relieving Pose or Gas Relieving Pose and you’ll quickly understand why! It is a simple yet effective Asana (posture) that can be practised by Yogis of all levels.

Pavanamuktasana involves gentle movement and a focus on the breath, making it an ideal choice for beginners and seasoned practitioners alike. In this article, we will guide you through the steps to practise Pavanamuktasana and share with you the benefits it can bring to your body and mind.

During our Online 200 Hour Yoga Teacher Training Program we dive deep into 108 Postures. Our Trainees experience workshops on each pose, learning how to practise and teach every pose, along with suggested modifications and variations. Not only do these workshops guide our Trainees to understand how to teach Yoga Asana, they also allow each Trainee to improve and progress with their own personal practice. 

How to Do Pavanamuktasana Pose, Gas Relieving Pose

To reap the full benefits of Pavanamuktasana, Wind Relieving Pose, follow these step-by-step instructions:

1. Start by lying flat on your back on a comfortable Yoga mat or any soft surface. Take a moment to relax and settle into the ground. Tune into your breath and start to breathe in and out through the nose. 
2. Take a deep breath in and as you exhale, draw your right knee to your chest. Inhale again and exhale, bring your left knee to join your right knee.
3. Place your hands on your shins just below the knees and squeeze your knees closer to your chest. This is the starting position for Pavanamuktasana.
4. You can remain here but if you’d like a little more, take a deep breath in and as you exhale, gently lift your head, bringing your forehead toward your knees. At the same time, hug your knees closer to your chest.
5. Hold the posture for a few deep breaths, feeling the stretch in your lower back and hips. Notice the compression in your belly. Allow any tension to release as you focus on your breath.
6. Take one last inhale and as you exhale, slowly lower your head back down and release your knees, straightening your legs along the mat. 
7. Repeat the pose for a few more rounds if you feel the need or desire. 

The Benefits of Pavanamuktasana Pose

Pavanamuktasana offers many benefits for both the body and mind. Here are some of the key reasons to regularly practise this pose:

1. Improved digestion: Pavanamuktasana stimulates the digestive organs, promotes healthy digestion and relieves constipation. The gentle compression of the abdomen during the pose helps to stimulate bowel movement and you guessed it, gas release! Don’t be surprised if there are a few extra sounds happening on your mat! This also means the pose can help relieve signs of bloating. 
2. Enhanced flexibility: This Asana stretches the muscles of the hips, lower back, and thighs. With regular practise, you’ll notice increased flexibility in these areas.
3. Reduced back pain: The gentle stretching and compression of the spine during Pavanamuktasana can help with back pain. It helps to release tension in the lower back and promotes spinal alignment, alleviating the strain that can be caused by sedentary (seated) lifestyles.
4. Calm and relaxation: As with many Yoga poses, Pavanamuktasana encourages relaxation and stress relief. The focus on your breath and the connection between the mind and body helps to calm the nervous system and bring the body into balance (homeostasis). If this is something that really gets you excited, download one of our free Yin Yoga classes today.
5. Improved blood circulation: The compression and release of the abdomen during Pavanamuktasana promotes improved blood circulation. As you bring your knees towards your chest, you create pressure on the abdominal area, and when you release the pose, fresh oxygenated blood rushes back into the organs. 
6. Improved sleep: Practising Pavanamuktasana can contribute to better sleep (yay for this). The relaxation and stress reducing benefits of the pose help calm the mind before bedtime, allowing for a more restful sleep.

Incorporating Pavanamuktasana into Your Practice

• Warm-up: It’s important to ensure you don’t rush into any Yoga pose and understand that sometimes there are suggested preparatory poses. The great thing about this pose, is that it’s quite restorative and if you have no underlying issues, you can absolutely welcome this pose in with very little warm up required. A gentle Child’s Pose or Cat/Cow sequence would be beneficial.
• Breath awareness: Throughout the pose, focus on maintaining a steady and rhythmic breath. Breathe in and out through the nose, if you can, as this promotes a calming effect. 
• Modifications: If you have difficulty reaching your knees or hugging them close to your chest, you can use a yoga strap or a folded towel to assist you. You can also reach behind the thighs if that is possible for you. If holding the knees close together doesn’t suit your body, then take the knees slightly wider. Another option is to hold one knee in at a time. 

It’s time to roll out your mat and try this pose! If you’re on your mobile, the easiest way to try a class is to download the MerryBody App, create a free account and start a Free 7 Day trial! If you’re on your desktop, simply search for MerryBody on your App Store from your phone or tablet device. Don’t forget to listen to your body. If at any point during the pose you experience pain or discomfort, gently release the posture and take a moment to rest. Yoga is a practice of self-care and self-awareness, so honour your body’s limits and always prioritise safety.

If you enjoyed this Posture, why not keep learning with an overview of High Lunge Pose! 

Always merrymaking,

Emma + Carla

Note: While Pavanamuktasana offers so many amazing benefits, it’s important to approach all Yoga poses with care and listen to your body’s limitations. If you have any pre-existing injuries or medical conditions, it’s always important to seek medical advice prior to practise.