The Complete Guide to Pawanmuktasana: My Journey with the Wind-Relieving Pose
I’ll never forget the first time my yoga instructor introduced me to Pawanmuktasana. I was dealing with constant bloating and digestive discomfort, and she smiled knowingly as she guided me into this deceptively simple pose. Little did I know that this would become one of my most trusted companions in my yoga practice. Pawanmuktasana, which translates from Sanskrit as “Pawan” (wind), “Mukta” (release), and “Asana” (pose), literally means the Wind-Relieving Pose. And trust me, it lives up to its name. This isn’t just about releasing trapped gas, though that’s certainly a welcome benefit. It’s about creating space in your body, calming your mind, and connecting with your core in the most gentle way possible. What makes this pose so special is its accessibility. Whether you’re brand new to yoga or you’ve been practicing for years, Pawanmuktasana offers something valuable. It’s one of those foundational postures that I find myself returning to again and again, especially on days when my body needs gentle care and attention. What Is Pawanmuktasana? Let me paint a picture for you. Imagine lying on your back, drawing your knees toward your chest, and giving yourself a gentle hug. That’s essentially Pawanmuktasana in its most basic form. It’s a supine pose that creates compression in your abdominal area while simultaneously stretching your lower back. What I love about this pose is its versatility. You can practice it in two main variations. The single-leg version involves hugging one knee to your chest while keeping the other leg extended on the floor. This is perfect when you’re starting out or when you want to focus on one side of your body at a time. The double-leg variation brings both knees to your chest simultaneously, creating a deeper compression and a more intense stretch. I always tell beginners that this is their pose. There’s no complicated alignment to worry about, no need for flexibility or strength. If you can lie down and bring your knees toward your chest, you can do Pawanmuktasana. Even intermediate practitioners find immense value in it, often using it as a warm-up or cool-down pose. Also Read: Yoga Poses for Two People: A Guide to Couple Yoga How to Perform Pawanmuktasana (Step-by-Step) Single-Leg Pawanmuktasana When I practice the single-leg version, I start by lying flat on my back on a yoga mat. I make sure my spine is neutral and my body feels relaxed. Then, I bend my right knee and slowly bring it toward my chest. I interlock my fingers just below the knee, making sure not to pull on the knee joint itself. As I exhale, I gently press my thigh against my abdomen. I keep my left leg extended on the floor, pressing through the heel to engage it properly. My head and shoulders stay relaxed on the mat, though some days I like to lift my head slightly toward my knee for an added core engagement. I hold this position for 20 to 30 seconds, breathing deeply and feeling the gentle massage happening in my abdomen. After releasing, I always take a moment to notice the difference between both sides before switching to the left leg. This awareness has taught me so much about the asymmetries in my own body. Double-Leg Pawanmuktasana The double-leg variation is where I feel the full power of this pose. I begin the same way, lying flat on my back. This time, I bend both knees simultaneously and draw them toward my chest. I wrap my arms around my shins, clasping my hands or holding my elbows if that’s more comfortable. On an exhale, I apply gentle pressure, bringing my thighs closer to my abdomen. I can feel the compression working its magic on my digestive organs. If I’m feeling it, I’ll gently rock side to side, which gives my lower back the most wonderful massage. Sometimes I lift my head toward my knees, which intensifies the abdominal work. I typically hold this for 30 to 60 seconds, though I’ve learned to listen to my body. Some days I need less, some days I crave more. Proper Breathing Technique Breathing is everything in this pose. I’ve learned that the magic happens when I coordinate movement with breath. As I draw my knees toward my chest, I exhale fully. This exhalation naturally creates more space for the compression. When I hold the pose, I maintain slow, steady breaths, allowing each exhale to deepen the stretch slightly. I usually practice three to five repetitions, sometimes alternating between single and double-leg variations. On particularly stressful days, I might do more, treating it almost like a moving meditation. Also Read: 12 Poses of Surya Namaskar with Names and Benefits Top Benefits of Pawanmuktasana Improves Digestion This is where Pawanmuktasana truly shines, and it’s the benefit that first drew me to the pose. The gentle compression on the abdomen acts like a massage for your digestive organs. I’ve found that practicing this pose regularly has completely transformed my digestive health. When you press your thighs against your abdomen, you’re stimulating the entire digestive tract. This encourages the movement of trapped gas and helps relieve that uncomfortable bloating we all experience from time to time. I practice this pose whenever I feel heavy after a meal, and it never fails to bring relief. Beyond just gas release, this pose supports overall gut function. It enhances the secretion of digestive enzymes and improves the absorption of nutrients. I’ve noticed that my bowel movements have become more regular since incorporating this into my daily routine. Strengthens Core Muscles You might not expect it from such a gentle-looking pose, but Pawanmuktasana is actually a fantastic core strengthener. When I bring my knees to my chest and especially when I lift my head toward them, I can feel my entire abdominal wall engaging. The pose works the rectus abdominis, the transverse abdominis, and even the obliques. But what I appreciate most is how it strengthens the hip flexors and engages the lower back muscles in a
