How This Helps

Benefits of Pavanamuktasana (air relieving pose):

Ø  This exercise is a very good starting point for people
who are just beginning a yogasana exercise routine. The pressing down of the
abdominal viscera is gradual and increases as flexibility increases in the

Ø  Very good for increasing capillary circulation in the
lower abdomen, increasing balance of secretion and absorption in the intestines
and removing flatulence.

Ø  Very good for treating flatulence, hyperacidity,
gastritis and diabetes and all digestive ailments.

Ø  Good for increasing flexibility of the lumbar region
of the spine and strengthening the muscles of the lower back.


Technique 1: Single leg

Ø  Lie down on the back with your hands to the sides.

Ø  Breathing in, fold the left leg at the knee and bring
it towards yourself.

Ø  Breathing out, grasp the knee and press it downwards
into the abdomen gently.

Ø  Hold in place till breathing out has been completed
and the top of the thighs are completely pressing the abdomen.

Ø  Breathing in, release the knee and bring it to normal

Ø  Repeat the process on the right leg.

Ø  Repeat 3 to 6 times.

Technique 2: Both legs

Ø  Perform the exercise in the sequence explained above
except that instead of one leg, use both legs.

Ø  Repeat 3 to 6 times.

Obese people and those with a history of cardiac
problems should start slowly and add both number of times and pressure slowly.

noteworthy points:

In order to remain close to the condition of homeostasis or
personal equilibrium, the following points are suggested;

One could use the upper arms to pull the knees into the
abdomen; in this case, there is greater arching of the lumbar region and the
hips leave the ground. Alternatively, one could use the forearms to press the
knees into the abdomen; in this case the hips stay on the ground. Each impacts a
different area of the abdomen, but the use of the forearm to press the knee is
closer to homeostasis.

It is important to count when keeping the knees pressed into
the abdomen. This facilitates the complete evacuation of the terminal portion
of the small intestine into the large intestine.

Pavanamuktasana benefits

Pavanamuktasana (PAAH-vaa-naa-mook-Taa-SUN-ah) or Wind-Relieving Pose, is outstanding for releasing stomach gas, as its name suggests. The mind and body are connected, with the gut acting as the second brain. Consequently, to have a peaceful mind, the gastrointestinal system must remain strong. The pose is suitable for all degrees and also can be accommodated to fit all demands. It obtains its name from the Sanskrit words, Pavana, meaning wind, Mukta, implying to soothe or release, and asana, implying pose. Wind-Relieving pose belongs to the Padma Sadhana series.

This asana is appropriate for everyone, from beginners to innovative specialists. The pose carefully massages the stomach organs, releasing stress in the stomach location and the lower back. Its name comes from three Sanskrit words:

" Pavana"-- meaning "air" or "wind."

" Mukta"-- meaning "freedom" or "release."

" Asana"-- meaning "pose."

Pavanamuktasana helps with easing excess digestion gas (" wind") from the stomach and intestines. It is also in some cases described as "One-Legged Knee-to-Chest Pose.".


Pavanamuktasana, as its name states, is most helpful for helping to release undesirable gases from the digestion system. The elimination of this excess air helps to enhance the high quality and efficiency of your gastrointestinal system. It also soothes bloating, level of acidity, windiness, and bowel movement.

This pose also aids in releasing tension in the lower back, hips, and upper legs. It relieves rigidity in the spine while toning the muscle mass of the stomach wall. It helps:

Massage therapies the intestinal tracts and various other abdominal body organs.

Helps eliminate irregularity as well as gas.

Boosts blood circulation in the hip joints.

Strengthens the back as well as stomach muscles.


Refrain if you have heart, slip disk, menstrual cycle, or neck and back troubles after the 2nd trimester of pregnancy.

See: Yoga For Digestion & Gut Health

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