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Pavanamuktasana is a widely practiced reclined pose that helps to release trapped gas from the intestine. It is also known as wind relieving pose or wind liberating pose. The unique thing about this pose is that it can be practiced by both beginners as well as advanced stage yoga students. Practicing Pavanamuktasana can not only help to resolve problems relating to flatulence and constipation but it can also help to get rid of stubborn deposits of fat in the belly and pelvic area.,/p>

Pavanamuktasana Pavanamuktasana

Steps of Pavanamuktasana

  • At first, lie flat on your back as you keep your legs together and straight. Make sure that you keep your arms by your sides and have your palms down. Your spine, neck and head must remain in one straight line. This is the base position.

pavanmuktasana step 01 pavanamuktasana step 01

  • Relax your body completely in base position.
  • Gradually raise both of your legs and bring the thighs close to your chest as you bend the knees.

pavanamuktasana step 02 pavanamuktasana step 02

  • Inhale deeply as you perform the above step.
  • As you exhale, lift your head up bringing the nose as close as you can towards the knees.

pavanamuktasana step 03 pavanamuktasana step 03

  • Practicing this asana for several weeks will enable you to touch your knees to the chin instead of your nose.
  • Your left leg must remain straight on ground.
  • Hold on to this position for couple of seconds according to your comfort.
  • Release your hands and legs and bring your head to the mat as return to the base position.

pavanamuktasana step 04 pavanamuktasana step 04

  • Finally, relax your body as you return to the base position.
  • Practice the asana at least 3-4 times for better results.

Preparatory Poses associated with Pawanmuktasana

Here are the two main preparatory poses that you need to practice before doing Pawanmuktasana.

  • Sulabh Pavanamuktasana
  • Ardha Pavanamuktasana

Performing Tips

Pavanamuktasana is a pose that can be easily mastered by both men and women. However, it is still important not to overstrain the neck and the rest of the body as it may lead to strains. It is important to start performing this asana for only 10 seconds initially and then increasing the duration to about 1 minute with greater proficiency. Sometimes the asana can also be combined with Ardha Pawanmuktasana for more effectiveness. Practicing this asana as you wake up can improve the functioning of your body throughout the rest of the day.

The science of Pavanamuktasana

Pawanmuktasana is an excellent asana when it comes to relieving your body and its system of pressure building up on a daily basis. This can be extremely relaxing for the mind, body, and spirit. The asana gently and surely heals the body from the inside. It is always a good idea to perform this asana in the early morning prior to getting out of bed. As you wake your body gently with this asana, your bodily functions are going to work with greater smoothness and efficiency throughout the day.

Benefits of Pavanamuktasana

Here are the distinct benefits of practicing Pavanamuktasana.

  • Pavanamuktasana helps to strengthen the abdominal muscles.
  • Pavanamuktasana cures constipation, indigestion, diarrhea and acidity.
  • It also effectively massages the intestines as well as stimulates the internal organs of the digestive system, thus releasing the trapped gases as well as improving digestion.
  • It helps to increase blood circulation in pelvic regions as well as various internal organs.
  • The asana strengthens back muscles as well as tones muscles of legs and arms.
  • The asana can also ease tensions felt around the lower back area.
  • Pawanmuktasana helps to improve the circulation of blood around the hip area.
  • It helps to heal menstrual disorders.
  • The asana can effectively loosen one’s spinal vertebrae.
  • It can help in relieving constipation, flatulence, impotence, and sterility.
  • Pawanmuktasana stimulates reproductive organs and stimulates the pelvic muscles.
  • The asana can burn the fat in the buttocks, thighs and the abdominal area.
  • Practicing this asana can help in stretching the neck and back.

Precautions and contraindications associated with Pavanamuktasana

Here are the precautions and contraindications related to the practice of Pavanamuktasana.

  • Pavanamuktasana should not be practiced by people who have recently undergone an abdominal surgery since this asana can exert substantial pressure on the abdomen

  • People suffering from piles or a hernia should also avoid this asana by all means.
  • Pregnant women must never practice this asana.
  • Pawanmuktasana should never be practiced by people who are experiencing health issues like heart problems, high blood pressure, slip disc, hyperacidity, menstruation, testicle disorders as well as back and neck problems

Pavanamuktasana is a pose that can be practiced easily by men and women of all ages. Once you develop the skills needed for this asana, you can reap the benefits from it by practicing it regularly.


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