Pavanamuktasana Yoga Pose
Description
Pavanamuktasana (Wind-Relieving Pose) is a gentle supine yoga pose where you pull one or both knees toward your chest while lying on your back. It relieves lower-back tension, stretches the glutes and hip extensors, and gently massages the abdominal organs. It is one of the simplest, most restorative yoga poses.
Equipment Required
Pavanamuktasana Yoga Pose Instructions
- Lie flat on your back. Extend both legs straight.
- Bend your right knee and bring it toward your chest. Clasp both hands around your right shin.
- Gently pull your knee closer to your chest. Keep your left leg extended flat on the floor.
- Press your lower back into the floor. Relax your shoulders and neck.
- Hold for 20 to 30 seconds. Breathe deeply into your belly.
- Release and switch to the left knee.
- For the full pose: pull both knees to your chest simultaneously and rock gently side to side.
- This pose is calming and restorative — no effort or strain should be involved.
Pavanamuktasana Yoga Pose Form & Visual
Pavanamuktasana Yoga Pose Benefits
- Relieves lower-back tension and tightness
- Stretches the glutes and hip extensors
- Gently massages the abdominal organs
- Aids digestion and relieves gas (hence the name)
- Calming and restorative
- Suitable for all levels including complete beginners
Pavanamuktasana Yoga Pose Muscles Worked
- Gluteus maximus (stretched)
- Erector spinae (lower back, stretched)
- Hip extensors
- Hamstrings (secondary stretch)
Pavanamuktasana Yoga Pose Variations & Alternatives
- Knee-to-Chest Stretch
- Child’s Pose
- Lying Glute Stretch
- Happy Baby Pose
- Supine Spinal Twist
