Pavanamuktasana Yoga Pose

Pavanamuktasana Yoga Pose


This exercise involves lying on your back and bringing your knees to your chest, then hugging them in towards your body. It is a yoga pose called pavanamuktasana, which can help to release tension in the lower back and improve digestion.

Muscle Group

Equipment Required

Pavanamuktasana Yoga Pose Instructions

  1. Start by lying flat on your back with your arms by your sides and your legs extended.
  2. Bend your right knee and bring it towards your chest.
  3. Interlace your fingers around your right shin and gently pull your knee closer to your chest.
  4. Hold the pose for a few breaths, feeling the stretch in your lower back and hip.
  5. Release your right leg and repeat the same steps with your left leg.
  6. Once you have completed both legs, bring both knees towards your chest and hug them in towards your body.
  7. Rock gently from side to side to massage your lower back.
  8. Release the pose and return to lying flat on your back.

Pavanamuktasana Yoga Pose Form & Visual

Pavanamuktasana Yoga Pose

Pavanamuktasana Yoga Pose Benefits

  • Strengthens core muscles
  • Improves flexibility in the spine and hips
  • Increases shoulder stability and mobility
  • Enhances overall body awareness and control
  • Can be modified for different fitness levels

Pavanamuktasana Yoga Pose Muscles Worked

  • Abdominal muscles
  • Lower back muscles
  • Hip flexor muscles
  • Gluteal muscles
  • Thigh muscles

Pavanamuktasana Yoga Pose Variations & Alternatives

  • pavanamuktasana variation with one leg extended
  • pavanamuktasana variation with both legs extended
  • pavanamuktasana variation with arms reaching overhead
  • pavanamuktasana variation with a twist
  • pavanamuktasana variation with a strap or block