Standing Wind Relieving Pose - Utthita Vayu Muktasana

Standing Wind Relieving Pose (Utthita Vayu Muktasana)


Standing Wind Relieving Pose also known as the Utthita Vayu Muktasana, is a standing yoga posture that helps to relieve gas and bloating from the stomach and intestines. The name of this pose is derived from the Sanskrit words “Utthita” meaning extended, “Vayu” meaning wind, “Mukta” meaning release, and “Asana” meaning posture.
A healthy colon is the foundation for total body health. When your digestive tract is clogged with toxins it creates room for bacteria and viruses. Modern lifestyle and poor eating habits damage your digestive tract and increase your risk of developing many illnesses.
This asana will help you release all waste and toxins from your digestive tract. I recommend everyone to practice this pose every morning.
Also this asana improves blood circulation, strengthens the abdominal muscles and mIt strengthens the back muscles and tones the muscles of the arms. It also strengthens and tones the legs.

Step-by-Step Instructions

Step 1
Start by assuming the standing position of Tadasana or Mountain Pose. Keep your feet hip-width apart and let your arms hang naturally by your sides.
Step 2
Take a deep inhalation and lift your right knee towards your chest. Interlace your hands around your shin or behind your thigh for support.
Step 3
As you exhale, gently bring your forehead closer to your knee while embracing your knee into your chest.
Step 4
Hold the pose for a few breaths, allowing yourself to experience the compression in your abdomen and the stretch in your lower back.
Step 5
To release the pose, slowly lower your right leg back down to the ground.
Step 6
Repeat the same sequence with your left leg, following the steps from lifting the knee to releasing the pose.

Benefits and Contraindications


Helps to release gas and bloating in the stomach and intestines

Stimulates the digestive system, promoting healthy digestion

Helps to improve balance and stability.

Strengthens the legs, hips, and lower back.


Hip or lower back injuries



High blood pressure knee

Modifications and Props for Beginners

  • You can use a chair for support. Place chair next to the standing leg and rest your hand on it for balance.
  • You can use a strap or a towel to hold your foot if you have difficulty reaching it with your hand.
  • If you have low back pain, you can perform this pose with your back against a wall for support.

Useful Tips

  • Keep your core engaged and your gaze focused on a fixed point to maintain balance.
  • Take slow, deep breaths to help release any tension in your body and stay grounded.
  • Keep your standing leg straight and engage your thigh muscles to prevent hyperextension of the knee.

Frequently Asked Questions

Is Utthita Vayu Muktasana a beginner-friendly pose?

Utthita Vayu Muktasana can be challenging for beginners, especially if they have difficulty balancing on one leg. It’s important to start with modifications or preparatory poses to build up strength and balance before attempting the full expression of the pose.

Can Utthita Vayu Muktasana be practiced during pregnancy?

It’s best to consult with a doctor or a prenatal yoga instructor before practicing Utthita Vayu Muktasana during pregnancy. The pose may not be suitable for women in their third trimester or those with balance issues.

What should I do if I experience pain or discomfort while performing Utthita Vayu Muktasana?

If you experience pain or discomfort, you should come out of the pose immediately and modify or skip it as necessary. It’s important to listen to your body and only perform poses that feel safe and comfortable for you.

How long should I hold Utthita Vayu Muktasana?

Hold Utthita Vayu Muktasana for a few breaths on each side, gradually working up to holding the pose for longer periods of time as your practice improves.


  • Wind Relieving Pose
  • Half Wind Release Pose
  • Standing Wind Relieving Pose At The Wall
  • Standing Wind Relieving Pose With A Chair

Iana Varshavska
Iana Varshavska
Website administrator

A digital marketer in love with yoga and everything that goes along with it. In 2021, her huge passion for yoga led her to yoga teacher trainings. After successfully completing her studies, Iana received her Yoga Alliance U.S. certification, left the corporate IT world and devoted herself to the development of Yanva. To be able to create the best online yoga space for yoga enthusiasts like her, Iana is constantly learning and improving her skills in various aspects of yoga philosophy, anatomy and biomechanics. Since 2021, she has continued to attend various types of teacher training, including yoga therapy, gives online and offline classes, and conducts local workshops for people who want to learn more about yoga. At the moment, Iana continues to work on her personal practice, improving her hand balancing skills, as well as developing her own training programs.