Wind Relieving Pose

Wind Relieving Pose, or Pavana Muktasana, is a gentle yet powerful asana that helps promote digestive health and ease discomfort from gas, constipation, and bloating. This beginner-friendly pose uses abdominal compression for releasing tension and stagnation in the belly, pelvis, and low back.

Meaning of the Asana

The name Pavana Muktasana is derived from the Sanskrit words “pavana” meaning “wind,” “mukta” meaning “released,” and “asana” meaning “pose.” Thus, Pavana Muktasana translates to “Wind Relieving Pose.” This asana symbolizes the release of pent-up energy and physical tension in the abdominal region.

Instructions

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.

 Wind Relieving Pose Benefits

• Mental Well-being: The pose helps in reducing stress and anxiety by releasing stress hormones and promoting a calm mind^[1].
• Digestive Health: This is an excellent pose for relieving gas, bloating, and constipation by compressing the internal organs and releasing trapped gases in the stomach and intestines^[2][4][5].
• Back and Spine Relief: This asana stretches and massages the spinal column, relieving tension and pain from the back, shoulders and spine^[2][4][5].
• Abdominal Health: The pose compresses the abdominal muscles, increasing blood circulation and stimulating the nerves, which enhances the efficiency of the internal organs^[5].
• Lower Back and Hip Relief: It helps to release tension in the lower back, hips, and thighs, and tones the muscles of the abdominal wall^[4].
• Sexual Health: Regular practice can promote sexual health by stimulating the reproductive organs^[1][5].

Contraindications

Recent abdominal surgery, hernia, pregnancy, severe back injuries, unmedicated high blood pressure, hyperacidity.

Modifications

• If it’s difficult to hug the knees, use a strap around your knees to draw them closer to your chest.
• If there is discomfort in the abdomen, have the knees apart to avoid pressing the belly.

Variations

Half Wind Relieving pose.

Anatomy of the Asana

Pavana Muktasana engages and activates several key muscle groups and anatomical areas of the body:

• Neck and Back: It stretches the neck and low back, relieving stress, tightness and tension from these areas^[1][5].
• Abdomen: The thighs are pressed against the abdomen, which compresses the internal organs and releases trapped gases^[5].
• Spine: The pose stretches the spinal erector muscles and massages the spine, relieving tension and stiffness^[2][5].
• Hips and Thighs: The pose helps in releasing tension in the hips and thighs and improves blood circulation in these areas^[4].
• Abdominals: The rectus abdominis and obliques are engaged to stabilize the torso and support the bending motion.
• Hip Flexors: The iliopsoas muscles are stretched as you draw the knees toward the chest.
• Lower Back Muscles: The erector spinae work to maintain stability in the lower back during the pose.
• Glutes: The gluteus maximus can be engaged to support proper alignment of the pelvis.

Ayurvedic Element and Dosha

Pavana Muktasana primarily activates the air element (Vayu) in Ayurveda. This pose aligns with the Vata dosha, which is characterized by movement and change. Practicing Pavana Muktasana can help balance Vata by promoting calmness and stability in both body and mind, alleviating feelings of anxiety or restlessness.

Common Mistakes and Misalignments

Common mistakes when practicing Pavana Muktasana include:

• Tensing Shoulders: Many students unconsciously hold a lot of tension in their shoulders. Focus on relaxing the shoulders down into the mat.
• Holding Breath: It’s important to maintain slow deep breathing throughout the pose. Avoid holding your breath while hugging your knees.
• Straining Neck: Ensure that your neck remains neutral; if lifting your head causes strain, keep it resting on the mat.
• Squeezing Too Much: Use gentle pressure when hugging the knees to your chest. Excessive squeezing can create tension in the abdomen and back, diminishing the relaxation benefits of the pose.

Pavana Muktasana Videos

Yoga videos can serve as excellent resources for visual learners and those seeking additional guidance in perfecting their Wind Relieving pose. Here are a few of the best YouTube videos that provide helpful instructions, tips, and visuals for mastering this asana:

1. Wind-Relieving Pose by Yoga With Adriene
   
   In this informative video, Adriene guides viewers through the Wind-Relieving Pose, a foundational yoga position known for its numerous benefits, particularly for digestion. The video emphasizes that this pose allows practitioners to “massage the internal organs” while fostering a deeper connection to one’s center.
2. Reclined Wind Relieving Pose by Akhanda Yoga Institute
   
   In this 3 minute video the instructor emphasizes the Wind Relieving pose’s benefits for purification and its positive effects on various bodily systems, including the intestines, bladder, and lower back. Participants are encouraged to “squeeze” their lower bellies and maintain a strong connection to their breath while performing the pose.
3. Pavanamuktasana: How to Do It + Benefits by Jivasoul
   
   Jane from Jivasoul guides viewers through the Wind Relieving Pose in this short video. She notes that this “reclined pose is known for relieving gas and tension from the body naturally,” making it particularly beneficial for those experiencing bloating or constipation. The session encourages engagement of the front body as practitioners wrap their arms around their shins, which “is super helpful for the digestive system.”

Vinyasa / Sequencing

Use one or more of the following postures to build a sequence leading up to this pose in your asana practice: Bridge, Fish., Upward Boat, Wheel.

Use one or more of the following postures to build a sequence ending after this pose in your asana practice: knee circles, Happy Baby, Belly Twist, Plow, Shoulderstand, Shavasana.

Reference Books:

• Light on Yoga by B.K.S. Iyengar
  A comprehensive guide to yoga poses, including detailed instructions on alignment, benefits, and contraindications.
• Yoga Anatomy by Leslie Kaminoff and Amy Matthews
  A visually engaging resource that illustrates the anatomical aspects of various yoga poses.
• The Key Muscles of Yoga (V.1&2) by Ray Long
  Focuses on the anatomy and biomechanics of yoga poses, providing insights into the muscles engaged during asanas like Pavana Muktasana.
• Anatomy and Yoga: A Guide for Teachers and Students by Ellen Saltonstall
  Offers insights into anatomical principles related to yoga practice, making it a valuable resource for both teachers and students.
• Functional Anatomy of Yoga: A Guide for Practitioners and Teachers by David Keil
  This book provides a detailed look at anatomy in relation to yoga practice, helping practitioners understand how to move safely and effectively in their poses.

Sources:

• [1] bebodywise.com
• [2] rumiearth.com
• [3] yogauonline.com
• [4] www.everydayyoga.com
• [5] www.yogapoint.com