Wind Release Pose | Pawanmuktasana

Wind Release Pose Instructions

1. Lie on your back with your feet together and arms by your sides.
2. Inhale as you lift one leg and bend the knee.
3. Exhale as you pull the knee toward your chest and press your thigh into your belly.
4. Hold the pose for 30 seconds, exhale as you release, and repeat with the opposite leg.

Mindfulness Practice

Lift one or both legs, clasp your hands around the knees and, as you exhale, tighten the grip, lift your head and chest off the floor, and try touching your knees with your chin. As you inhale, loosen the grip and relax.

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Pawanmuktasana Benefits

The wind release pose massages the abdominal organs, reduces bloating, eases tension in the lower back and improves circulation. This pose also tones and strengthens your legs, arms, back, and abs.

Contraindications

High blood pressure, neck or back injury, and heart condition.

Preparatory, Complementary and Follow-Up Poses

Start with child’s pose and then progress to Pawanmuktasana. Follow-up with seated poses, happy baby pose, or standing forward bend pose.

Related Yoga Poses

Try these other yoga poses to relax and relieve stress and tension:
Sphinx pose
Supine spinal twist pose
Happy baby pose
Seated forward bend pose