This yoga pose, as its name suggests, is excellent for releasing abdominal gas. Pawanmuktasana is pronounced as PUH-vuhn-mukt-AAHS-uh-nuh.

Pavana = wind, mukta = relieve or release, Asana = Posture or Pose

Pawanmuktasana and gas and constipation problems

There is a very old saying in India, that if the brain and belly are healthy then a man is wealthy; meaning, when the mind is at peace and there is nothing ailing the stomach, then that person is fit and calm. The two, in fact, are connected hence to have a peaceful mind it is absolutely essential that our digestive system remains strong and Wind-Relieving Pose (Pawanmuktasana) yoga pose is a perfect cure for gas and constipation, two niggling problems of the stomach.

How to do Pawanmuktasana

  1. Lie on your back with your feet together and arms beside your body.
  2. Breathe in and as you exhale, bring your right knee towards your chest and press the thigh on your abdomen with clasped hands.
  3. Breathe in again and as you exhale, lift your head and chest off the floor and touch your chin to your right knee.
  4. Hold it there, as you take deep, long breaths in and out.
  5. Checkpoint: As you exhale, tighten the grip of the hands on the knee and increase the pressure on the chest. As you inhale, loosen the grip.
  6. As you exhale, come back to the ground and relax.
  7. Repeat this pose with the left leg and then with both the legs together.
  8. You may rock up and down or roll from side to side 3-5 times and then relax. 

Wind-Relieving Pose (Pawanmuktasana) forms a part of Padma Sadhana, a special sequence yoga poses, taught in Advanced Meditation Program and DSN Programs.

Benefits of the Pawanmuktasana

  1. Strengthens the back and abdominal muscles
  2. Tones the leg and arm muscles
  3. Massages the intestines and other organs in the abdomen
  4. Helps in digestion and release of gas
  5. Enhances blood circulation in the hip joints and eases tension in the lower back


  • Avoid practicing Wind-Relieving Pose (Pawanmuktasana) if you are facing the following health issues: high blood pressure, heart problem, hyperacidity, hernia, slip disc, testicle disorder, menstruation, neck and back problems.
  • And after the second trimester of pregnancy.
All Yoga Poses
Previous yoga pose: Matsyasana
Next yoga pose: Sarvangasana

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