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Pavanamuktasana yoga benefits and poses

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The Sanskrit term Pavanamuktasana is made up of three words: ‘Pavana’ meaning ‘wind’; ‘Mukta’ meaning ‘release’ and ‘Asana’ which connotes the respective yogic posture. It is therefore known as the ‘Wind-releasing posture’. In this posture, the practitioner massages the digestive organs and releases the excess wind from the intestines and the stomach.



  • Remain flat on your back.
  • Your arms will be stretched out on your sides.
  • The palms will be turned downwards.
  • The legs will be folded back.
  • Place your feet flat on the ground.
  • Take a deep breath slowly.
  • Do the following movements as you exhale.
  • The feet will have to be drawn inwards.
  • Fold your legs against the heels.
  • The knees will have to be brought towards the chest.
  • Press down the palms on the floor.
  • Raise the shoulders and the head off the floor.
  • Once again press down the palms against the floor.
  • Lift up your buttocks and hips.
  • Move your knees further near the chest.
  • Your knees and feet will have to be kept together.
  • But don’t lower the head.
  • Embrace your folded legs below the knees with your folded arms.
  • Exhale and press down the knees together atop the chest.
  • Without lowering the head keep together your feet and knees.
  • Hold on to your breath and remain in this position for approximately five seconds.
  • Exhale completely.
  • Once again inhale and bring slowly rest your head on the ground.
  • Simultaneously relax the pressure of your arms on the legs.
  • However, your arms should keep on folding the legs just below the knees.
  • Slowly stretch out your legs as well as the arms.
  • Remain relaxed!


  • Any one at any age can enjoy the benefits arising from regular practising of this asana.
  • Pavanamuktasana can be practised by people in their advanced ages as well.
  • Flatulence is cured as the gas – the main target of this posture – is automatically released.
  • That confined gas is pressed out via your ano-rectal passage.
  • The accumulated wind especially in your abdomen and the colon will be effectively brought out.

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