Posted: Sep 23, 2018
Wind-Relieving Pose — Pavanamuktasana (PAAH-vaa-naa-mook-Taa-SUN-ah) — is excellent for releasing abdominal gas, as its name suggests. In India, it is said that if the brain and belly are healthy then a man is wealthy. This means that when the mind is at peace and there is nothing ailing the stomach, that person is healthy and calm. The mind and body are intimately connected, and the gut is now referred to by the scientific community as the “second brain.” Therefore, to have a peaceful mind it is absolutely essential that the digestive system remains strong. The pose is suitable for all levels and can be accomodated to fit all needs. It gets its name from the Sanskrit words, pavana, meaning wind, mukta, meaning to relieve or release, and asana, meaning posture. Wind-Relieving pose is part of the Padma Sadhana sequence.
Level of Difficulty: Beginner
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Step-by-Step Instructions
Lie on your back with your feet together and arms beside your body.
Breathe in and as you exhale, bring your right knee in towards your chest and press the thigh on your abdomen with clasped hands.
Breathe in again and as you exhale, lift your head and chest off the floor and touch your chin to your right knee.
Hold it there, as you take deep, long breaths in and out.
On an exhale, tighten the grip of your hands around your knee and increase the pressure against your chest.
As you inhale, loosen your grip, come back to the ground and relax.
Repeat this pose with the left leg and then with both the legs together.
To complete the pose, you may rock up and down or roll from side to side while clasping both knees to the chest, 3-5 times and then relax.
Benefits
- Strengthens the back and abdominal muscles
- Tones the leg and arm muscles
- Massages the intestines and other abdominal organs
- Helps relieve constipation and gas
- Enhances blood circulation in the hip joints
- Eases tension in the lower back
Precautions
- High blood pressure
- Heart problems
- Hyperacidity
- Hernia
- Slipped disc
- Testicle disorder
- Menstruation
- Neck and back problems
- After the second trimester of pregnancy.
Preparatory Poses and Follow up Poses
- Child’s Pose | Balasana (Preparatory)
- Standing Forward Bend | Uttanasana (Preparatory)
- Shoulder Stand | Sarvangasana (Follow-up)
- Corpse Pose | Savasana (Follow-up)
Browse our entire yoga poses library and learn more about each yoga pose in detail.
While a regular yoga practice can result in improved health, know that it is not a substitute for medical treatment. It is important to learn and practice yoga under the supervision of a trained teacher. In the case of a medical condition, practice yoga after consulting a doctor. Do you need information on courses? Contact us at programs@us.artofliving.org to find a Sri Sri Yoga course at an Art of Living Center near you.
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