How to Do the Wind Relieving Pose

In this practice

Key teachings

• Mindful breathing during a pose
• Body awareness and alignment
• Gentle release of tension

Ideal for

• Beginners in yoga
• Individuals with lower back discomfort
• Anyone seeking gentle abdominal relief

Lesson

Instructions

The Wind Relieving Pose stretches the lower back, sure, but as its delicate name suggests, it has one main goal. . . meaning you might want to think twice about practicing this one in the office.

Step 1: Lie on back Lie in a comfortable position on your back.

Step 2: Wrap arms around knee Exhale, bending your right knee up to your chest and wrapping your arms around your shin.

Tip For an extra stretch in your back, have a brave friend gently push your shin into your chest.

Step 3: Press into mat Press your back, shoulders, and the back of your neck into the mat, keeping your spine long.

Step 4: Bring forehead to knee Exhale, and bring your forehead toward your knee.

Step 5: Breathe deeply Breathe deeply for several breaths.

Tip For a more "relieving" pose, place your hands on your knee and press them into your chest on each exhale, then straighten your arms to move your knee away from your chest on each inhale.

Step 6: Release pose Release the pose by dropping your foot to the mat.

Step 7: Repeat pose Repeat the pose with the left leg, holding for the same number of breaths as you did with the right leg.

Step 8: Release pose Release the pose by dropping your feet to the mat. What a relief.

Did You Know? Roman Emperor Claudius passed an edict that proclaimed 'citizens shall be allowed to pass gas whenever necessary.'

Steps

• Wind Relieving Pose (Pawanmuktasana)
• Deep abdominal breathing
• Spinal elongation

Benefits

• Stretches the lower back
• Aids in digestion and relieves gas
• Calms the nervous system
• Releases tension in the hips and glutes