How to do Pawanmuktasana (The Wind Reliving Pose): Steps & Health Benefits


Health benefits of Pawanmuktasana include strengthening The Back, Thigh Muscles, Improves Digestive Health, Improves Blood Circulation, Reduces Belly Fat

September 10, 2017


Pawanmuktasana is one of the easiest and most important asana in yoga with lots of health benefits. It is also known as The Wind Reliving Pose. The name Pawanmuktasana actually comes from Sanskrit words, where Pawan means Wind, Mukta mean Reliving and Asana mean Pose, so combine of all the words, it's pronounced as The Wind Reliving Pose. Beside this, Paschimottanasana helps to relieve gas from our body, so in English this asana is known as The Wind Reliving Pose.  

Pawanmuktasana has lots of health benefits; among that some of the health benefits of Pawanmuktasana include strengthening The Back, Thigh Muscles, Improves Digestive Health, Improves Blood Circulation, Reduces Belly Fat, Prevents Constipation, Strengthen The Neck and Shoulders and Enhance Sexual Health.

Before we go to do this asana, we should know for whom this Pawanmuktasana is not recommended. Those who are suffering from severe back injury, knee injury, hip injury, and shoulder injury, recently any surgery on your back or waist, spinal column ailments on the lower vertebrae they should not do this asana.  Those who are suffering from high or low blood pressure, they should not do this asana without any supervision. Those who are suffering from severe headache they should avoid this asana. Those who are having heart problems, they should also prevent this asana. 

How to do Pawanmuktasana (The Wind Reliving Pose):

  • To start this asana get onto the yoga mat, lie down on your back and your both the feet should together and keep both your hands alongside your body
  • Take a deep breath and relax in this position. 
  • Now raise both your legs, as you breathe out bend your legs from the knee and bring your both the legs towards your chest, try to hold your legs and press the thigh on your abdomen. 
  • In this position, breathe in and breathe out and try to lift your head and chest from the floor.
  • Try to touch your chin to your left knee. 
  • Try to be in this posture as long as possible, breathe in and breathe out. 
  • For beginners, try to be in this position for 3 to 4 breathe.
  • To release from this position, slowly get back to the starting position, keep your leg straight and take a deep breath and relax. Keep both the hands alongside your body. 
  • Now you can again do this asana. You should do minimum 10 repetitions of this asana for better result.
  • Initially, when you start this yoga asana, you feel some pain in your legs, spine, thigh, and arms, but as you practice more you can do this asana more easily.

Health Benefits of Pawanmuktasana (The Wind Reliving Pose):


Pawanmuktasana Strengthen The Back, Thigh Muscles:

Different studies have been proven that the practice of Pawanmuktasana, can stretch your back and thigh muscles, that improves the elasticity of this muscle and also helps to increase the blood flow in this area, which mean muscles will get more amount of oxygen and nutrition that helps them to strengthen and grow, so the regular practice of this Pawanmuktasana helps to prevent injury in back and thigh.

Pawanmuktasana Improves Digestive Health:

Different studies have been proven that regular practice of Pawanmuktasana can improve our digestive health and it also helps to prevent various types of digestion related issues, such as constipation because regular practice of Pawanmuktasana put lots of pressure on stomach and inner intestine organ, due to this our body create stress hormone, which helps to promote the function of the digestive system that improve the proper bowel movement and also helps to promote the production of digestive juice and enzyme that helps in digesting of food and helps to prevent the waste from our body.

Pawanmuktasana Improves Blood Circulation:

Different studies have been proven that regular practice of Pawanmuktasana can help to improve the blood flow, because when we are doing this exercise we are laying down on the floor and it put less pressure on our cardiovascular system, so blood flow will more and easier.

Pawanmuktasana Reduces Belly Fat:

Different studies have been proven that regular practice of Pawanmuktasana is very helpful for our abdominal muscles and it also helps to reduce the fat from the belly region because while doing this asana it create lots of pressure on our abdominal muscles that helps to reduce the extra fat from the belly.

Pawanmuktasana Prevents Constipation:

Different studies have been proven that Regular practice of Pawanmuktasana can create a lot of pressure on stomach and inner intestine, due to this our body create stress hormone, which helps to promote the function of the digestive system that improve the proper bowel movement and it also promote the production of digestive juice and enzymes that helps in digesting of food and helps to prevent constipation. So those who are poor digestion they can practice this asana on a regular basis for better results.

Pawanmuktasana Strengthen The Neck and Shoulders:

Different studies have been proven that the practice of Pawanmuktasana, can stretch your Neck and Shoulder muscles, that improves the flexibility of this muscle and also helps to increase the blood flow in this area, which mean muscles will get more amount of oxygen and nutrition that helps to strengthen the chest and shoulder, so the regular practice of this Pawanmuktasana helps to prevent injury in Neck and Shoulders.

Pawanmuktasana Enhance Sexual Health:

Practicing of Pawanmuktasana on a regular basis can enhance sexual performance because while doing this  yoga asana, it squeezes our sexual organ, which helps in the production of stress hormones in that area that helps to stimulate our sexual organ and it also improve the blood flow to the sexual organ will help to increase the function of sexual performance. Beside this regular practice of Pawanmuktasana also helps to improve the strength of the hips, calf and thigh muscles, and all these body parts are very useful for optimal sexual performance.

Health Benefits of Pawanmuktasana