Pawanmuktasana (Wind Relieving Pose) steps, precautions and benefits

Pawanmuktasana known as Wind Relieving Pose in English is a reclined posture. The Sanskrit name Pawanmuktasana is made up three Sanskrit words Pawan+Mukta+Asana where Pawan means wind, Mukta means to release and Asana means posture. Practicing this asana is helpful in removing constipation and gas from stomach and intestines and hence the name; along with it there are several other benefits of Pawanmuktasana, let’s us first know the right steps to practice Pawanmuktasana.

Steps to practice Pawanmuktasana (Wind Relieving Pose): To ensure you get the maximum benefits of an asana and to avoid formulating any kind of injury one should be aware of the correct alignment of the body in an asana. Here are the steps to practice Pawanmuktasana correctly:

Base Position: Lie flat on the back keeping the legs straight and together. Keep the arms by the sides with the palms down. Head, neck & spine should be in a straight line.

Level 1:

- Relax the body in the base position.

- Raise the right leg, bend the knee and bring the thigh close to the chest.

- To bring the thigh closer to the chest, interlock the fingers of both hands and hold the right leg from just below the knee.

- Inhale deeply and while exhaling lift the head bringing the nose closer to the right knee without straining. After weeks of practice, one can touch the chin to the knees instead of the nose during the practice.

- The left leg must lie straight on the ground. This is the final position.

- Hold the position for a few seconds as per your comfort.

- To come back to base position first bring the head back on the mat, release the hands and the leg. Relax the body.

- Practice 3 times with each leg.

Level  2: 

- Follow the same steps with both the legs together instead of one leg at a time. Practice 3 times.

Precautions and Contraindications for Pawanmuktasana (Wind Relieving Pose)

Precautions for Pawanmuktasana to be kept in mind for a safer practice are as follows:

- If the neck begins to ache one must bring the head down else it may cause strain.

- People with neck problem should practice without raising the head.

- Don’t push the thighs in the chest with too much pressure. It must feel comfortable.

- People suffering from any of this condition should avoid practicing this asana: piles, heart problems, hernia, any severe back condition such as slipped disc and sciatica; or high blood pressure.

- Pregnant women should avoid practicing this asana.

Contraindications

~Abdominal surgery: Skip the asana in case of abdominal surgery.

~Neck strain: One shouldn’t practice having neck pain.

~Pregnancy: Don’t practice in case of pregnancy.

~Hernia: Avoid while having hernia.

~Piles: Those who are suffering from piles shouldn’t perform it.

~Menstruation: The asana should be avoided during menstruation.

~Hyperacidity

~High Blood Pressure

~Heart Problems

~Slipped Disc

~Testicular Disorders

Benefits of Pawanmuktasana (Wind Relieving Pose)

~Enhances blood circulation in the pelvic region.

 ~Loosen up the spinal column and strengthens the muscles of the neck and lower back.

~Massages the abdominal organs hence leading to the removal of constipation. ~Massages reproductive organs and hence helpful in getting rid of menstrual problems, infertility and impotence.

 ~Helps to remove excess fat from abdomen and thighs

Sonia Coutinho

Panelist- Team GALF