Wind Relieving Pose

pavana muktasana

Pronunciation: (paH-vah-nah-mOOk-taHs-anna)

Level: Basic


1. Lying on your back, inhale both knees into your chest. Wrap the arms around the knees, holding on to opposite elbows, forearms, wrists or fingers.

2. Tuck the chin into the chest with the head on the floor. Press the sacrum and tailbone down into the floor as you pull the knees into the chest using the arms.

3. Press the shoulders and the back of the neck down into the floor, trying to get the back and whole spine flat to the floor. Relax the legs, feet and hips.

4. Breathe and hold for 4-8 breaths, breathing deeply into the belly, actively pressing it against the thighs on the inhalation.

5. To release: exhale and release the arms and legs to the floor.

Benefits + Contraindications

Benefits: Wind relieving pose improves digestion and elimination as well as stretching the low back and lengthening the spine.

Contraindications: Recent abdominal surgery, hernia.

Modifications + Variations

Variations: Half Wind Relieving pose.


Use one or more of the following postures to build a sequence leading up to this pose: Bridge, Fish.

Use one or more of the following postures to build a sequence ending after this pose: Belly Twist, Plow, Shoulderstand.

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Comments 1

  1. Hello,
    Iran across your great website and images of poses while looking up information about the wind relieving pose for an upcoming seminar- Ageless Health. I was wondering if I could have permission to use the photos of this poses in my presentation. I of course can give you credit on the slide. Attendee will get a copy of the presentation and we usually have about 200-300 attendees each year. Please indicate how you would like the photos credited if you allow me to use them. Thank you.

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