Wind Relieving Pose - Pavanmuktasana

Wind Relieving Pose - YanvaYoga


Wind Relieving Pose or Pawanmuktasana in Sanskrit (Sanskrit words “pawan,” which means air or wind, and “mukta,” which means release, and “Asana” means posture) is a yoga pose that is also known as the “wind-releasing pose” or “gas-releasing pose.” The final position of this asana helps release the trapped gas (air) in the lower digestive tract.

It is said that Pawanamuktasana helps release undesirable air not just from the digestive tract but also from the joints of the body. It is believed that this asana has a positive influence on the physical as well as the spiritual level.

Pawanmuktasana is a simple posture that can be done by people of all ages and abilities.

Step-by-Step Instructions

Step 1
Lie down on your back with your legs straight and your arms by your sides.
Step 2
Inhale deeply and bring your knees up towards your chest.
Step 3
Exhale and clasp your hands around your knees.
Step 4
Use your hands to gently pull your knees towards your chest, while keeping your back on the ground.
Step 5
Hold the position for 30 seconds to 1 minute, while breathing deeply and slowly.
Step 6
To release bring your head down and then your feet.
Step 7
After that, return to the normal position and repeat it 2 to 3 times more.

Benefits and Contraindications


Strengthens abdominal muscles

Relieves lower back pain

Regulates blood flow

Improves digestion

Strengthens the lower back muscles and loosens the spinal vertebrae.

Reduces stress and anxiety

Stretches the neck and back

Improves flexibility

Tones and strengthens the leg muscles



Heart Problems

High Blood Pressure

Menstruation and Pregnancy

Skip the asana in case of abdominal surgery

Neck strain

Avoid while having hernia

Photo poses in different angles

Modifications and Props for Beginners

  • Straps: Place a yoga strap around the sole of your foot and extend your leg towards the ceiling. Hold onto the strap with both hands and gently pull your leg towards your chest. This variation is great for those with tight hamstrings.
  • Blankets: Place a blanket or cushion underneath your hips to elevate them and make it easier to hug your knees towards your chest. This variation is great for those with low back pain or limited mobility in the hips.
  • Blocks: Place a yoga block under your sacrum (the flat bone at the base of your spine) and hug your knees towards your chest. This variation is great for those with low back pain or tight hips.

Useful Tips

  • Do not overstretch your neck or chest muscles. It could lead to serious injuries.
  • When trying to lift the neck and chest to the higher position, make sure your lower back stays grounded to the floor.
  • The buttocks must be lifted off the floor during the step.


  • Wind Relieving Pose Keeping The Head On The Floor
  • Half Wind Release Pose
  • Standing Wind Relieving Pose

Top Preparatory Pose

Top Follow-Up Pose

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.