Wind-Relieving Pose

Pawanmuktasana•पवनमुक्तासन
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Wind-Relieving Pose
Reclined•Forward Folds•Beginner•restorative
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Maya - Pose Assistant

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Benefits

Wind-Relieving Pose (Knees-to-Chest) is a gentle reclined posture that releases tension in the lower back and sacrum. It massages abdominal organs, aids digestion, stretches the hips/glutes, and calms the mind.

Practice Guide

1

Lie flat on your back in a neutral position (like Savasana).

2

Exhale and draw both knees in towards your chest.

3

Clasp your hands around your shins, just below the knees. You can interlace fingers or hold opposite wrists/elbows.

4

Gently pull your knees closer to your chest, feeling a release in your lower back. Keep your shoulders and head relaxed on the floor.

5

Option: Gently rock side to side to massage the lumbar spine.

6

Option: Inhale, lift head towards knees (engages core). Exhale lower head.

7

Hold for several breaths. To exit, release hands, extend legs back down to the floor.

Modifications

Draw only one knee into the chest at a time (Eka Pada Pawanmuktasana), keeping the other leg extended or bent with foot flat.

Keep head resting on the floor instead of lifting it.

If clasping shins is difficult, hold the backs of the thighs.

Place a strap around shins/thighs if needed.

Gently rock side-to-side for a lower back massage.

Safety Notes

⚠Recent abdominal or hip surgery

⚠Hernia

⚠Pregnancy (modify by keeping knees wide apart to avoid pressure on belly)

⚠Serious knee injury (avoid forcing knees excessively towards chest)

Anatomy

Muscles Targeted

Hip flexors (to draw knees in)
Core (mildly, to stabilize or lift head)

Muscles Stretched

Lower back (lumbar spine)
Glutes
Hips (posterior)
Sacrum (gentle release)

What's Next?

Maya suggests trying these poses:

Savasana

Gentle counter to release and balance

BeginnerTry This →

Focus Areas

Lower Back ReleaseSacral ReleaseHip Stretch PosteriorGlute StretchDigestive AidGas ReliefCalmingNeutralizing PoseCounter Pose Backbends

Yoga Styles

Signature of
restorative
Also practiced in
hathagentle_hathayinvinyasaprenatal
restorativeHeld with full support, often with props, emphasis on complete relaxation and nervous system calming
yinPassive version held for 3-5 minutes to release deep tension in lower back and hips
hathaUsed as gentle warm-up or cool-down pose, focus on breath awareness and spinal mobility
vinyasaQuick transition pose between more dynamic sequences for neutralizing the spine
prenatalModified with knees wide apart to accommodate belly, gentle variation for comfort
therapeuticUsed in yoga therapy for lower back pain relief and digestive support

Sequencing

Warm-up Poses

Savasana

Counter Poses

SavasanaLegs Extended On FloorBridge Pose GentleReclined Spinal Twist

✨ Maya's Tips

These insights help Maya understand how this pose flows with others when creating sequences and classes.

Gentle Spinal Flexion And Lower Back ReleaseExcellent Counter Pose For Backbends Or After Twists To Neutralize The SpineOften Used At Beginning Or End Of Practice Or Between More Intense PosesPromotes Sense Of Calm And Release