Yoga Asanas

Pavanamuktasana - Wind-Removing Pose

Posted on 2019-04-22


Pavanamuktasana or Wind-Removing Pose is a type of asana that’s similar to several other yoga poses on the basis of nature. Yogis use it to foretell the power and strength of wind from within. Pavanamuktasana helps to remove the toxic gases from the body.

Also called the Wind Liberating Pose or Wind Removing Pose, Pavanamuktsana comes from three Sanskrit words. Pavan means “wind”, Mukta means “relieve” or “release”, and asana means “seat” or “posture.”

Step by Step Instructions

  • Lie on the back and stretch your legs straight

  • Bend the right knee and hold it with your hands, pressing it in the direction of your abdomen and right shoulder

  • Relax right leg down and switch leg

  • Relax both legs down

  • Lift both legs up and grab your elbows over knees

  • Press your abdomen with both legs, relaxing shoulders and tailbone down towards the floor

  • From this position, swing your body back and forth about 5 to 10 times

  • Do this for three to four rounds

Modifications

The Wind-Removing Pose is great for beginners. In fact, you should feel no discomfort or pain at all when performing it. If you would like to get more comfortable, try these simple modifications:

  • For a deeper stretch, bring the nose to the knee when in full pose

  • Clasping both hands around a drawn in leg can be difficult if you have a large stomach or chest. Bypass this by drawing the knee slightly to your body’s side toward the same-side armpit. You could also clasp a yoga strap around the knee before holding onto it with both hands.

  • For extremely tight hips, bend your extended leg’s knee and place the leg flat on the ground instead.

Preparatory Poses

Do one or both of postures below to build a sequence that leads up to Pavanamuktasana:

  • Bridge

  • Fish

Follow up poses

Use at least one of the postures below to build a sequence that follows up this pose:

  • Belly Twist

  • Plow

  • Shoulderstand

Benefits

  • Helps pass the gas that’s blocked in the intestines

  • Creates space for fresh air in your body to enable the maximum use of bodily resources. As a result, there’ll be improved digestion

  • Releases lower back muscles to help relax the body

  • Strengthens the abdominal and back muscles

  • Stretches a sagging body

  • Tones up the abdomen, hip, and thigh area

  • Helps in acid-base level balancing in the body

  • Tones up the arm and leg muscles

Drishti

  • Nabhichakre (Center of the navel)

Variations

  • Salamba Eka Pada Pavamuktasana (Supported One-Legged Wind-Relieving Pose)

  • Dwi Pada Pavanamuktasana (Double Leg Wind-Relieving Pose)

  • Eka Pada Pavamuktsana (One-Legged Wind-Relieving Pose)

Beginner tips

Keep the following things in mind while practicing the pose:

  • However simple and easy this pose looks to perform, don’t underestimate it. If need be, get assistance from your yoga instructor

  • The key to performing this asana is in the inhaling and exhaling part. Make sure you do this for about 3 to 5 breaths

  • Always start the sequence with a drawn in knee and an extended left leg.

  • Make sure your extended leg is as straight as possible


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