Chapters (5)

How to do Pavanamuktasana

Yoga & You · 2:49

In this practice

Key teachings

Proper alignment for spinal health (flattening lower back, protecting neck)
Breath awareness and its connection to core engagement
Mindful pressing of the knee towards the chest to massage abdominal organs

Ideal for

Individuals experiencing digestive discomfort (gas, bloating, poor digestion)
Beginners seeking foundational supine poses
Those looking for a gentle, therapeutic practice
Practitioners needing lower back release

Lesson

Instructions

Pavanamuktasana knows as Wind Removing Pose, which is beneficial for Gas Problems and Poor Digestion. It is a yoga pose in which the body is positioned in a supine position. Regular practice of Pavanamuktasana help to stimulate bowel movement which is very necessary for removing waste material. Yoga Instructor Keerthana from Rutland Gate Studio shows us how to do Pavanamuktasana (Wind Removing Pose).

A Ventuno Production

Steps

Pavanamuktasana (Wind-Relieving Pose) - single leg variation
Pavanamuktasana (Wind-Relieving Pose) - both legs variation
Supine positioning
Coordinating breath with abdominal compression

Benefits

Alleviates gas problems and bloating
Improves digestion and stimulates bowel movement
Helps in removing waste material from the body
Gently stretches the lower back and hips
Strengthens the abdominal muscles (indirectly through engagement)

Transcript

[Music] Namaste. Welcome to yoga and new. I'm Kithna from Ratland Gate [Music] Studio. Today we'll be seeing how to do pava muktasan. Now lie down on your back. Lengthen your neck. Shoulders down. Relaxed. Gently take your right knee closer to your lower abdomen. Interlock your hands. Press the knee closer to your chest. Stay here for four to five breaths. As you exhale, pull the navl down towards the spine so that your lower back is flattened on the mat. Now, gently lift your upper back up. Don't lift your neck up. Lift your upper back up. When you turn your lift your neck up, you'll be hurting your neck region. So, you can't stay for a longer time. So, lift your upper back. Exhale. upper back. Try taking the chin towards the knee. Stay here. As you exhale, concentrate on your lower abdomen. Nice strengthening of your neck region. Can you stay for a longer [Music] time and then exhale [Music] down and then release your leg up. Now again repeat the same with your other leg. [Music] Exhale down and then we'll stretch your leg out. Now gently take both the knees towards the chest. Interlock your hands. If you want more squeezing of your abdomen, you can hold both the sides of your elbow. Pull the navl inside as you exhale. Try taking the chin towards the knee. Don't take your forehead to the knee. Then you'll be hurting your neck. As you exhale, drop your navl down. Try making your lower back flat on the mat. Exhale your upper back down. Stay here for a few breaths and then gently drop your legs down and relax. [Music]

Practice summary

Level: beginner
Duration: 3 minutes
Equipment: yoga mat
Target areas: abdomendigestive systemlower backhips
Energy: calming

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