Wind relieving pose(pawanmuktasana): Introduction, Steps, Benefits, Precautions, Expert Tips & Alterations

What You Need to Know Before Attempting Pawanmuktasana?

The pose should be performed on an empty stomach in the morning.

– Even if practiced in the evening or at any other time of day, the stomach, bladder, and bowel should be empty.

– If it is practiced at any other time of day outside the early morning, the practitioner should consume food 4 to 6 hours prior to practice. This will ensure that the stomach is empty by the time the individual assumes the posture, and the energy obtained from the food will aid in performing the pose with ease.

Preparatory Poses 

• Sulabh Pawanmuktasana (Easy Gas release pose) – Please keep your head on the ground rather than elevating it.
• Ardha Pawanmuktasana (Half Gas Release Pose) – Bend only one leg instead of both.
• Yogasana Level – Beginner
• Yogasana Style – supine , restorative
• Yogasana Repetitions – After 1 minute
• Yoga Strengthens – strengthens the cervical spine.
• Yogasana stretches – the gluteus maximus and the biceps femoris. It supports the hips.

Effect on Tri Dosha by Pwanmuktasana 

• Impact of pawanmuktasana on doshas and their subtypes – Given that this position stimulates the digestive organs and helps digestion, it is beneficial for pachaka pitta and samana vata balance. Since it releases gases from the intestines and is excellent for the reproductive organs, it is an effective treatment for impotence, sterility, and menstrual disorders, and it helps to maintain the balance of apana vata. The position is beneficial for shleshaka kapha and vyana vata balance since it is beneficial for treating arthritis and for the joints. As it calms the mind and increases focus, it restores the balance of prana vata, sadhaka pitta, and tarpaka kapha, as well as the balance of the mind and the mind-contaminating doshas, namely raja and tama characteristics.

How To Perform Wind-Relieving Yoga Poses

1. While prone, inhale both knees into your chest. Arms are wrapped over the legs while opposing elbows, forearms, wrists, or fingers are grasped.
2. With the head on the floor, tuck the chin into the chest. While pulling the knees into the chest with the arms, press the sacrum and tailbone into the floor.
3. Press the shoulders and back of the neck against the floor while attempting to flatten the back and entire spine to the floor. Unwind your legs, feet, and hips.
4. Inhale deeply into the abdomen, actively pressing it into the thighs on the inhalation, and hold for 4 to 8 breaths.
5. Exhale and lower the arms and legs to the ground.

Benefits Of Wind-relieving Yoga Posture/Asana? 

• Strengthens back and abdominal muscles
• Tones up the muscles of legs and arms 
• Tones and strengthens core muscles 
• Stimulates pelvic muscles and reproductive organs 
• Stretches your neck and back effectively 
• Eases tensions around the low back area 
• Loosens spinal vertebrae and makes it flexible
• Cures back pain 
• Aids in relieving wrist issues
• Improves blood circulation in pelvic regions as well as the internal organs 
• Improves circulation in the hip region 
• Burns excess fat stored in the buttocks, thighs, abdomen, and pelvic regions, making it the greatest posture for people wanting a flat stomach 
• Beneficial for all abdominal organs Massages the intestines and stimulates the internal organs of the digestive system, thereby releasing trapped gases in the intestines and enhancing digestion.
• Beneficial for reproductive organs and provide good solution for menstruation diseases 
• Relieves impotence and sterility 
• Provides relief from arthritis, heart difficulties, and waist discomfort 
• Eases mental lethargy 
• Assists in enhancing attention and calming the mind

Contraindications And Precautions Of Wind relieving Posture/Asana? 

• Piles 
• Hernia 
• Heart problems 
• High blood pressure 
• Spinal injury 
• Sciatica 
• Slip disc 
• Hyperacidity 
• Stomach ulcers 
• Disorders of testicles 
• Back and neck issues 
• Those who have recently undergone abdominal surgery Do not lift your neck off the floor. Lift your upper back instead.
• Keep your lower back in contact with the floor and do not allow it to rise.
• Do not over strain your neck and other body parts. This may result in strains or injuries.
• Pregnant women should avoid this position. It should be avoided even while menstruating.

What Is the Science Behind Wind-Relieving Asanas?

While relaxing and stretching the lower back, wind relieving posture massages the abdominal organs and 

intestines, aiding in the release of gas and improvement of digestion. Additionally, it improves blood flow to the hips. It is advisable to bend the right knee first, since this improves digestion and expels extra gas. Additionally, it develops abdominal muscles and increases core strength.

Tips For Beginners Regarding Wind-relieving Posture/Asana?

• You can practice pawanmuktasana with one leg at a time to enhance hip and hamstring flexibility.
• Place a folded blanket under your buttocks for additional cushioning. If you have stiff neck muscles, rest them on the ground rather than bringing them towards your knees. Do not force your legs to contact your torso in a completely folded position. Proceed as far as your body permits.
• A little towel or folded blanket placed under the neck will provide support for the head.
• If you cannot hold your shins due to a huge stomach or chest, bring your knees slightly to the side and use a strap to keep them in place.
• After obtaining the final position, continue actively to press the belly into the thighs with each inhalation. To alleviate discomfort, place a folded blanket on the stomach to avoid any pressure on the abdomen.

Advanced Pose Modifications

• Cow Face Legs 
• Wind Relieving Side Pose 
• Wind Relieving Sitting Pose 
• Wind Relieving One-Legged Pose

Related Yoga Poses/Asanas – 

Follow-up Poses:

• Dwi Pada Uttanpadasana (2 legs lifted position) 
• Compiled by -Jigyasu Bhaktiratna (Kate Woodworth)

Reference:- 

• https://www-easyayurveda-com.cdn.ampproject.org/v/s/www.easyayurveda.com/2021/02/22/pavanamuktasana/?amp_gsa=1&amp_js_v=a9&usqp=mq331AQKKAFQArABIIACAw%3D%3D#amp_tf=From%20%251%24s&aoh=16627409323526&referrer=https%3A%2F%2Fwww.google.com&ampshare=https%3A%2F%2Fwww.easyayurveda.com%2F2021%2F02%2F22%2Fpavanamuktasana%2F
• https://www.fitsri.com/poses/pawanmuktasana#:~:text=Lie%20down%20on%20your%20back,elbows%2C%20forearms%2C%20or%20wrists
•   https://www.yogabasics.com/asana/wind-relieving-pose/
• https://www.yogapedia.com/definition/7887/wind-relieving-pose
• https://www.tummee.com/yoga-poses/wind-release-pose