Pavanamuktasana - Wind-Removing Pose
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
