Pavana Muktasana (Wind relieving pose)
  • Lie down on your mat with your legs together
  • Bring the knees up into the chest
  • Wrap your arms around the knees
  • Raise your head up, forehead to the knees
  • Stay for 10-15 breaths

Asana in Depth

Pavana Muktasana, also known as wind relieving pose, gives great relief to the back. It
is often done as a gentle counter pose to any back bend as it softly massages the
spine. Through the compression of the inner organs, this pose is also known to release
gas from the stomach and intestines, and can help to relieve bloating.
Lie down on your back with your legs straight. Bend the knees and bring them up into
the chest, keeping the knees together. Wrap your arms around the legs and pull them
into the chest as much as possible. Then raise your head up, and bring the forehead to
the knees. Keep breathing deeply, and with each inhalation notice the compression that
takes place in the abdomen. Ensure that the lower back stays connected to the floor by
pressing it down. Stay in the pose for ten to fifteen breaths and when you release, first
lower the head down and then the legs.
If you have any neck pain, you can keep the head rested on the floor, to avoid straining
the neck. To give a gentle massage to the spine, you can rock from side to side.
Another option is to rock up and down, coming all the way up to a seated position and
then all the way down to a supine position. To go even deeper, when going back you
can bring the legs over the head as though coming into the plough.
Pavana Muktasana is a relaxing pose. It relieves tension from the back and spine, and
can help to relax the muscles and release knots. Due to the compression in the
digestive organs, this pose also relieves gas and bloating. It can help to relieve
constipation as well.
The contra indications to this pose are neck pain and pregnancy. If you have neck pain,
then keep the head rested down. If you are pregnant, you can keep the knees apart as
you gently pull them down, avoiding the belly.

Major Benefits
  • Relieves gas and bloating
  • Massages the spine
  • Relieves back pain
  • Relieves constipation
Contra Indications
  • Neck pain
  • Pregnancy
Anatomy Basics
  • Stretches spinal erector muscles