{"id":1315,"date":"2026-11-10T16:04:59","date_gmt":"2026-11-10T16:04:59","guid":{"rendered":"https:\/\/namasteyogaschool.com\/blog\/?p=1315"},"modified":"2026-11-10T16:05:07","modified_gmt":"2026-11-10T16:05:07","slug":"pawanmuktasana-benefits-steps","status":"publish","type":"post","link":"https:\/\/namasteyogaschool.com\/blog\/pawanmuktasana-benefits-steps\/","title":{"rendered":"Pawanmuktasana: Benefits, How to Do It, Variations and Precautions"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"1315\" class=\"elementor elementor-1315\">\n\t\t\t\t<div class=\"elementor-element elementor-element-442c77ca e-flex e-con-boxed wpr-particle-no wpr-jarallax-no wpr-parallax-no wpr-sticky-section-no wpr-column-slider-no wpr-equal-height-no e-con e-parent\" data-id=\"442c77ca\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-3e3cafe1 elementor-widget elementor-widget-text-editor\" data-id=\"3e3cafe1\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">As the name of this popular yoga pose suggests, it is a wind-relieving pose. Those who suffer from gas and constipation regularly, can try out <strong>Pawanmuktasana<\/strong> for quick relief. This pose or asana helps in the movement of gas in the intestines and relieves pressure in the abdomen. You should practice the same in the morning. However, those who are beginners or have some knee issues must take it slow.\u00a0<\/span><\/p><p><span style=\"font-weight: 400;\">So, let us get into the complete details of this useful asana.\u00a0<\/span><\/p><div id=\"ez-toc-container\" class=\"ez-toc-v2_0_89 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/namasteyogaschool.com\/blog\/pawanmuktasana-benefits-steps\/#What_Is_Pawanmuktasana\" >What Is Pawanmuktasana?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/namasteyogaschool.com\/blog\/pawanmuktasana-benefits-steps\/#How_to_Do_Pawanmuktasana_Step_by_Step\" >How to Do Pawanmuktasana Step by Step<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/namasteyogaschool.com\/blog\/pawanmuktasana-benefits-steps\/#Preparation_For_The_Pose\" >Preparation For The Pose<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/namasteyogaschool.com\/blog\/pawanmuktasana-benefits-steps\/#How_To_Do_The_Main_Pose\" >How To Do The Main Pose\u00a0<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/namasteyogaschool.com\/blog\/pawanmuktasana-benefits-steps\/#Benefits_of_Pawanmuktasana\" >Benefits of Pawanmuktasana<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/namasteyogaschool.com\/blog\/pawanmuktasana-benefits-steps\/#Pawanmuktasana_Variations_for_Beginners\" >Pawanmuktasana Variations for Beginners<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/namasteyogaschool.com\/blog\/pawanmuktasana-benefits-steps\/#How_Long_Should_You_Hold_Pawanmuktasana\" >How Long Should You Hold Pawanmuktasana?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/namasteyogaschool.com\/blog\/pawanmuktasana-benefits-steps\/#Common_Mistakes_to_Avoid\" >Common Mistakes to Avoid<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/namasteyogaschool.com\/blog\/pawanmuktasana-benefits-steps\/#Precautions_and_Who_Should_Avoid_It\" >Precautions and Who Should Avoid It<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/namasteyogaschool.com\/blog\/pawanmuktasana-benefits-steps\/#Conclusion\" >Conclusion<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/namasteyogaschool.com\/blog\/pawanmuktasana-benefits-steps\/#Frequently_Asked_Questions\" >Frequently Asked Questions<\/a><\/li><\/ul><\/nav><\/div>\n<h2><span class=\"ez-toc-section\" id=\"What_Is_Pawanmuktasana\"><\/span><b>What Is Pawanmuktasana?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><p><img fetchpriority=\"high\" decoding=\"async\" class=\"size-large wp-image-1316 aligncenter\" src=\"https:\/\/namasteyogaschool.com\/blog\/wp-content\/uploads\/2026\/11\/pawanmuktasana-wind-relieving-pose-1024x683.webp\" alt=\"Pawanmuktasana wind relieving yoga pose\" width=\"1024\" height=\"683\" srcset=\"https:\/\/namasteyogaschool.com\/blog\/wp-content\/uploads\/2026\/11\/pawanmuktasana-wind-relieving-pose-1024x683.webp 1024w, https:\/\/namasteyogaschool.com\/blog\/wp-content\/uploads\/2026\/11\/pawanmuktasana-wind-relieving-pose-300x200.webp 300w, https:\/\/namasteyogaschool.com\/blog\/wp-content\/uploads\/2026\/11\/pawanmuktasana-wind-relieving-pose-768x512.webp 768w, https:\/\/namasteyogaschool.com\/blog\/wp-content\/uploads\/2026\/11\/pawanmuktasana-wind-relieving-pose.webp 1200w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/p><p><span style=\"font-weight: 400;\">The Pawanmuktasana as the name suggests is a wind-relieving pose as mentioned before. Let us learn the Sanskrit meaning of this pose.\u00a0<\/span><\/p><p><b>Sanskrit Name:<\/b> <span style=\"font-weight: 400;\">\u092a\u0935\u0928\u092e\u0941\u0915\u094d\u0924\u093e\u0938\u0928<\/span><\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pawan \u2013 air<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Mukta \u2013 release<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Asana \u2013 pose\u00a0<\/span><\/li><\/ul><p><span style=\"font-weight: 400;\">Pawanmuktasana has a deep connection with the Ayurvedic tridoshic concept. Vata is a primary component here, which resides in the large intestine. Pitta helps in digestion, while the third, Kapha helps in holding things together. Doshas do not exist in material form, but affect qualities. When Vata is released, the wind fires the Pitta, and it in turn purifies the water in Kapha. When there is no movement, it can cause stagnation, disease and degeneration of tissues. There are both single leg and double leg variations for practitioners.\u00a0<\/span><\/p><h2><span class=\"ez-toc-section\" id=\"How_to_Do_Pawanmuktasana_Step_by_Step\"><\/span><b>How to Do Pawanmuktasana Step by Step<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><p><span style=\"font-weight: 400;\">Let us understand the main pose in the Pawanmuktasana series.\u00a0<\/span><\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><h3><span class=\"ez-toc-section\" id=\"Preparation_For_The_Pose\"><\/span><b>Preparation For The Pose<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Warm up prior to starting with Pawanmuktasana.\u00a0<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start in Savasana to relax a bit. It will help in cantering your mind.\u00a0<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do some gentle knee circling, to improve hip and joint mobility.\u00a0<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Thereafter, do Cat-Cow pose.\u00a0<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">After you are done, do Apanasana.\u00a0<\/span><\/li><\/ul><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><h3><span class=\"ez-toc-section\" id=\"How_To_Do_The_Main_Pose\"><\/span><b>How To Do The Main Pose\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your back, with both legs extended. Your arms should be by your side, palms down. Breathe slowly.\u00a0<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Press your lower back muscles downward gently and while engaging your ab muscles, exhale.\u00a0<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Inhale and bend one knee, and bring it towards the chest. The other leg stays stretched on the floor, in case you are attempting the one-legged variation.\u00a0<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Interlock the fingers around the knees, or behind the thighs for beginners.\u00a0<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Exhale and bring the knee closer to the armpit on the same side.\u00a0<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ensure to keep your shoulders relaxed.\u00a0<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You must maintain light pressure on the abdomen.\u00a0<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep on breathing normally.\u00a0<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Exhale and stretch out the leg again.\u00a0<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Perform the same motion on the other side.\u00a0<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Relax both legs in Savasana.\u00a0<\/span><\/li><\/ul><p><span style=\"font-weight: 400;\">When you do the double-legged variation of Pawanmuktasana, you draw both knees together towards the chest. Rather than bringing them towards the chin, the focus must be on aligning them towards either armpit.\u00a0<\/span><\/p><h2><span class=\"ez-toc-section\" id=\"Benefits_of_Pawanmuktasana\"><\/span><b>Benefits of Pawanmuktasana<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">When done regularly and properly, it helps in increasing the muscular contractions which aid in digestion. This ultimately results in relieving constipation and also benefits those having irritable bowel syndrome.\u00a0<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">When you practice Pawanmuktasana regularly, it can help in improving your blood circulation. Unlike forward fold poses, it does not create unnecessary pressure on the abdomen. It strengthens the abdominal muscles and increases blood circulation. As one lifts the legs above the heart, the blood flow to the heart is also improved.\u00a0<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">When practiced under supervision, it helps in regeneration of the pancreatic cells, improving glucose absorption, and which ultimately lowers the amount of glucose in the blood stream.\u00a0<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">It also affects the lymphatic system, which is connected to immunity. Pawanmuktasana stimulates the flow of lymph towards proper drainage points in the body.\u00a0<\/span><\/li><\/ul><h2><span class=\"ez-toc-section\" id=\"Pawanmuktasana_Variations_for_Beginners\"><\/span><b>Pawanmuktasana Variations for Beginners<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Single Knee Pawanmuktasana <\/b><span style=\"font-weight: 400;\">\u2013 In this variation, only one knee will come towards the chest, while the other knee will be extended straight.\u00a0<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Double Knee Pawanmuktasana <\/b><span style=\"font-weight: 400;\">\u2013 Both your knees will move towards the chest in this version.\u00a0<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Head Down Pawanmuktasana <\/b><span style=\"font-weight: 400;\">\u2013 Your head is on the ground.\u00a0<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Rocking Variation <\/b><span style=\"font-weight: 400;\">\u2013 You can rock the body towards the front and back in this version.<\/span><\/li><\/ul><p><b>There are a few beginner-friendly modifications, which you can try as well.\u00a0<\/b><\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><b>With Strap <\/b><span style=\"font-weight: 400;\">\u2013 This one reduces strain on the shoulders and hips. Those who have limited flexibility can try this.\u00a0<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Bent-knee Support <\/b><span style=\"font-weight: 400;\">\u2013 This is easy on the lower back and your hamstrings.\u00a0<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Wall-assisted Version <\/b><span style=\"font-weight: 400;\">\u2013 This is a great option for prenatal practice. You have complete stability and support.\u00a0<\/span><\/li><\/ul><h3><span class=\"ez-toc-section\" id=\"How_Long_Should_You_Hold_Pawanmuktasana\"><\/span><b>How Long Should You Hold Pawanmuktasana?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You can hold the pose for five breaths initially. If you calculate by time, it is 10 seconds to a minute.\u00a0<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Inhale while extending the legs and exhale while pulling the legs towards the chest.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You must ensure to keep the shoulders and elbows relaxed.\u00a0<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do not press the thighs too tight, as that can restrict breath.\u00a0<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do not curl up the pelvis region, allow it to stay on the floor.\u00a0<\/span><\/li><\/ul><h3><span class=\"ez-toc-section\" id=\"Common_Mistakes_to_Avoid\"><\/span><b>Common Mistakes to Avoid<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lifting Your Head Or Neck<\/b><span style=\"font-weight: 400;\"> \u2013 This is one of the most common mistakes you must avoid. Keep the head touching the floor or mat, and chin tucked into the chest cavity.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Pulling Knees To Close To The Face<\/b><span style=\"font-weight: 400;\"> \u2013 You must avoid this, as it can restrict your breathing.\u00a0<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Forcing Yourself Into The Pose<\/b><span style=\"font-weight: 400;\"> \u2013 You must ensure not to exert too much force on the knees and back. Use props if required.\u00a0<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Holding Your Breath<\/b><span style=\"font-weight: 400;\"> \u2013 You must ensure to breathe rhythmically, as otherwise, your digestion can be slowed.\u00a0<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Extended Leg Off The Ground<\/b><span style=\"font-weight: 400;\"> \u2013 Avoid this, as it can create imbalance. Your extended leg must be kept straight on the ground.\u00a0<\/span><\/li><\/ul><h3><span class=\"ez-toc-section\" id=\"Precautions_and_Who_Should_Avoid_It\"><\/span><b>Precautions and Who Should Avoid It<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3><p><span style=\"font-weight: 400;\">Although Pawanmuktasana is a pose which everyone can practice, there are specific situations and conditions, when you must exercise caution, avoid it or modify it.<\/span><\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Avoid:<\/b><\/li><\/ul><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">If you had a recent surgery in the abdomen.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">If you are suffering from hernia.\u00a0<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">If you recently had eye or heart surgery, avoid it.\u00a0<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You must avoid it in the advanced stages of pregnancy.\u00a0<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Those suffering from severe osteoporosis must avoid it.\u00a0<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Those who have undergone recent hip surgery or knee replacement, must avoid it.\u00a0<\/span><\/li><\/ul><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Modify:<\/b><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">If you have high blood pressure, go for variations.\u00a0<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You may do it in the first trimester.\u00a0<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Those with chronic indigestion must modify it.\u00a0<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">In menstruation, you must not put too much pressure.\u00a0<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Those having lower back pain must exercise caution and try a modified version.\u00a0<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">If you are in the post-partum phase, modify it.\u00a0<\/span><\/li><\/ul><h2><span class=\"ez-toc-section\" id=\"Conclusion\"><\/span><b>Conclusion<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><p><span style=\"font-weight: 400;\">Thus, you now have a complete know-how of how you must approach the asana. This is a beginner-friendly asana, which still needs guidance initially. You must ensure to follow the precautions and dos and don\u2019ts. Try out the modified versions, or use props, where and when necessary.\u00a0<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<h2 data-interaction-id=\"bfdd131\" class=\"e-heading-base e-default-h2\"><span class=\"ez-toc-section\" id=\"Frequently_Asked_Questions\"><\/span><strong>Frequently Asked Questions<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\t\t\t\t<div class=\"elementor-element elementor-element-9d5b6ea elementor-widget elementor-widget-eael-adv-accordion\" data-id=\"9d5b6ea\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"eael-adv-accordion.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t            <div class=\"eael-adv-accordion\" id=\"eael-adv-accordion-9d5b6ea\" data-scroll-on-click=\"no\" data-scroll-speed=\"300\" data-accordion-id=\"9d5b6ea\" data-accordion-type=\"accordion\" data-toogle-speed=\"300\">\n            <div class=\"eael-accordion-list\">\n\t\t\t\t\t<div id=\"what-does-pawanmuktasana-mean\" class=\"elementor-tab-title eael-accordion-header\" tabindex=\"0\" data-tab=\"1\" aria-controls=\"elementor-tab-content-1651\"><span class=\"eael-advanced-accordion-icon-closed\"><svg aria-hidden=\"true\" class=\"fa-accordion-icon e-font-icon-svg e-fas-plus\" viewBox=\"0 0 448 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M416 208H272V64c0-17.67-14.33-32-32-32h-32c-17.67 0-32 14.33-32 32v144H32c-17.67 0-32 14.33-32 32v32c0 17.67 14.33 32 32 32h144v144c0 17.67 14.33 32 32 32h32c17.67 0 32-14.33 32-32V304h144c17.67 0 32-14.33 32-32v-32c0-17.67-14.33-32-32-32z\"><\/path><\/svg><\/span><span class=\"eael-advanced-accordion-icon-opened\"><svg aria-hidden=\"true\" class=\"fa-accordion-icon e-font-icon-svg e-fas-minus\" viewBox=\"0 0 448 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M416 208H32c-17.67 0-32 14.33-32 32v32c0 17.67 14.33 32 32 32h384c17.67 0 32-14.33 32-32v-32c0-17.67-14.33-32-32-32z\"><\/path><\/svg><\/span><span class=\"eael-accordion-tab-title\">What does Pawanmuktasana mean?<\/span><svg aria-hidden=\"true\" class=\"fa-toggle e-font-icon-svg e-fas-angle-right\" viewBox=\"0 0 256 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M224.3 273l-136 136c-9.4 9.4-24.6 9.4-33.9 0l-22.6-22.6c-9.4-9.4-9.4-24.6 0-33.9l96.4-96.4-96.4-96.4c-9.4-9.4-9.4-24.6 0-33.9L54.3 103c9.4-9.4 24.6-9.4 33.9 0l136 136c9.5 9.4 9.5 24.6.1 34z\"><\/path><\/svg><\/div><div id=\"elementor-tab-content-1651\" class=\"eael-accordion-content clearfix\" data-tab=\"1\" aria-labelledby=\"what-does-pawanmuktasana-mean\"><p><span style=\"font-weight: 400\">Pawanmuktasana means air relieving pose.\u00a0<\/span><\/p><\/div>\n\t\t\t\t\t<\/div><div class=\"eael-accordion-list\">\n\t\t\t\t\t<div id=\"can-beginners-practise-it\" class=\"elementor-tab-title eael-accordion-header\" tabindex=\"0\" data-tab=\"2\" aria-controls=\"elementor-tab-content-1652\"><span class=\"eael-advanced-accordion-icon-closed\"><svg aria-hidden=\"true\" class=\"fa-accordion-icon e-font-icon-svg e-fas-plus\" viewBox=\"0 0 448 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M416 208H272V64c0-17.67-14.33-32-32-32h-32c-17.67 0-32 14.33-32 32v144H32c-17.67 0-32 14.33-32 32v32c0 17.67 14.33 32 32 32h144v144c0 17.67 14.33 32 32 32h32c17.67 0 32-14.33 32-32V304h144c17.67 0 32-14.33 32-32v-32c0-17.67-14.33-32-32-32z\"><\/path><\/svg><\/span><span class=\"eael-advanced-accordion-icon-opened\"><svg aria-hidden=\"true\" class=\"fa-accordion-icon e-font-icon-svg e-fas-minus\" viewBox=\"0 0 448 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M416 208H32c-17.67 0-32 14.33-32 32v32c0 17.67 14.33 32 32 32h384c17.67 0 32-14.33 32-32v-32c0-17.67-14.33-32-32-32z\"><\/path><\/svg><\/span><span class=\"eael-accordion-tab-title\">Can beginners practise it?<\/span><svg aria-hidden=\"true\" class=\"fa-toggle e-font-icon-svg e-fas-angle-right\" viewBox=\"0 0 256 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M224.3 273l-136 136c-9.4 9.4-24.6 9.4-33.9 0l-22.6-22.6c-9.4-9.4-9.4-24.6 0-33.9l96.4-96.4-96.4-96.4c-9.4-9.4-9.4-24.6 0-33.9L54.3 103c9.4-9.4 24.6-9.4 33.9 0l136 136c9.5 9.4 9.5 24.6.1 34z\"><\/path><\/svg><\/div><div id=\"elementor-tab-content-1652\" class=\"eael-accordion-content clearfix\" data-tab=\"2\" aria-labelledby=\"can-beginners-practise-it\"><p><span style=\"font-weight: 400\">Yes, beginners can practice it. Start with the one-legged variation.\u00a0<\/span><\/p><\/div>\n\t\t\t\t\t<\/div><div class=\"eael-accordion-list\">\n\t\t\t\t\t<div id=\"does-it-help-with-gas-and-bloating\" class=\"elementor-tab-title eael-accordion-header\" tabindex=\"0\" data-tab=\"3\" aria-controls=\"elementor-tab-content-1653\"><span class=\"eael-advanced-accordion-icon-closed\"><svg aria-hidden=\"true\" class=\"fa-accordion-icon e-font-icon-svg e-fas-plus\" viewBox=\"0 0 448 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M416 208H272V64c0-17.67-14.33-32-32-32h-32c-17.67 0-32 14.33-32 32v144H32c-17.67 0-32 14.33-32 32v32c0 17.67 14.33 32 32 32h144v144c0 17.67 14.33 32 32 32h32c17.67 0 32-14.33 32-32V304h144c17.67 0 32-14.33 32-32v-32c0-17.67-14.33-32-32-32z\"><\/path><\/svg><\/span><span class=\"eael-advanced-accordion-icon-opened\"><svg aria-hidden=\"true\" class=\"fa-accordion-icon e-font-icon-svg e-fas-minus\" viewBox=\"0 0 448 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M416 208H32c-17.67 0-32 14.33-32 32v32c0 17.67 14.33 32 32 32h384c17.67 0 32-14.33 32-32v-32c0-17.67-14.33-32-32-32z\"><\/path><\/svg><\/span><span class=\"eael-accordion-tab-title\">Does it help with gas and bloating?<\/span><svg aria-hidden=\"true\" class=\"fa-toggle e-font-icon-svg e-fas-angle-right\" viewBox=\"0 0 256 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M224.3 273l-136 136c-9.4 9.4-24.6 9.4-33.9 0l-22.6-22.6c-9.4-9.4-9.4-24.6 0-33.9l96.4-96.4-96.4-96.4c-9.4-9.4-9.4-24.6 0-33.9L54.3 103c9.4-9.4 24.6-9.4 33.9 0l136 136c9.5 9.4 9.5 24.6.1 34z\"><\/path><\/svg><\/div><div id=\"elementor-tab-content-1653\" class=\"eael-accordion-content clearfix\" data-tab=\"3\" aria-labelledby=\"does-it-help-with-gas-and-bloating\"><p><span style=\"font-weight: 400\">It leads to a light massage on the abdomen, slowly helping the digestive system in passing gas and relieving bloat.\u00a0<\/span><\/p><\/div>\n\t\t\t\t\t<\/div><div class=\"eael-accordion-list\">\n\t\t\t\t\t<div id=\"should-you-lift-your-head\" class=\"elementor-tab-title eael-accordion-header\" tabindex=\"0\" data-tab=\"4\" aria-controls=\"elementor-tab-content-1654\"><span class=\"eael-advanced-accordion-icon-closed\"><svg aria-hidden=\"true\" class=\"fa-accordion-icon e-font-icon-svg e-fas-plus\" viewBox=\"0 0 448 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M416 208H272V64c0-17.67-14.33-32-32-32h-32c-17.67 0-32 14.33-32 32v144H32c-17.67 0-32 14.33-32 32v32c0 17.67 14.33 32 32 32h144v144c0 17.67 14.33 32 32 32h32c17.67 0 32-14.33 32-32V304h144c17.67 0 32-14.33 32-32v-32c0-17.67-14.33-32-32-32z\"><\/path><\/svg><\/span><span class=\"eael-advanced-accordion-icon-opened\"><svg aria-hidden=\"true\" class=\"fa-accordion-icon e-font-icon-svg e-fas-minus\" viewBox=\"0 0 448 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M416 208H32c-17.67 0-32 14.33-32 32v32c0 17.67 14.33 32 32 32h384c17.67 0 32-14.33 32-32v-32c0-17.67-14.33-32-32-32z\"><\/path><\/svg><\/span><span class=\"eael-accordion-tab-title\">Should you lift your head?<\/span><svg aria-hidden=\"true\" class=\"fa-toggle e-font-icon-svg e-fas-angle-right\" viewBox=\"0 0 256 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M224.3 273l-136 136c-9.4 9.4-24.6 9.4-33.9 0l-22.6-22.6c-9.4-9.4-9.4-24.6 0-33.9l96.4-96.4-96.4-96.4c-9.4-9.4-9.4-24.6 0-33.9L54.3 103c9.4-9.4 24.6-9.4 33.9 0l136 136c9.5 9.4 9.5 24.6.1 34z\"><\/path><\/svg><\/div><div id=\"elementor-tab-content-1654\" class=\"eael-accordion-content clearfix\" data-tab=\"4\" aria-labelledby=\"should-you-lift-your-head\"><p><span style=\"font-weight: 400\">Beginners can keep their head on the ground. However, intermediates and the advanced may lift the head.\u00a0<\/span><\/p><\/div>\n\t\t\t\t\t<\/div><div class=\"eael-accordion-list\">\n\t\t\t\t\t<div id=\"how-many-rounds-should-you-do\" class=\"elementor-tab-title eael-accordion-header\" tabindex=\"0\" data-tab=\"5\" aria-controls=\"elementor-tab-content-1655\"><span class=\"eael-advanced-accordion-icon-closed\"><svg aria-hidden=\"true\" class=\"fa-accordion-icon e-font-icon-svg e-fas-plus\" viewBox=\"0 0 448 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M416 208H272V64c0-17.67-14.33-32-32-32h-32c-17.67 0-32 14.33-32 32v144H32c-17.67 0-32 14.33-32 32v32c0 17.67 14.33 32 32 32h144v144c0 17.67 14.33 32 32 32h32c17.67 0 32-14.33 32-32V304h144c17.67 0 32-14.33 32-32v-32c0-17.67-14.33-32-32-32z\"><\/path><\/svg><\/span><span class=\"eael-advanced-accordion-icon-opened\"><svg aria-hidden=\"true\" class=\"fa-accordion-icon e-font-icon-svg e-fas-minus\" viewBox=\"0 0 448 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M416 208H32c-17.67 0-32 14.33-32 32v32c0 17.67 14.33 32 32 32h384c17.67 0 32-14.33 32-32v-32c0-17.67-14.33-32-32-32z\"><\/path><\/svg><\/span><span class=\"eael-accordion-tab-title\">How many rounds should you do?<\/span><svg aria-hidden=\"true\" class=\"fa-toggle e-font-icon-svg e-fas-angle-right\" viewBox=\"0 0 256 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M224.3 273l-136 136c-9.4 9.4-24.6 9.4-33.9 0l-22.6-22.6c-9.4-9.4-9.4-24.6 0-33.9l96.4-96.4-96.4-96.4c-9.4-9.4-9.4-24.6 0-33.9L54.3 103c9.4-9.4 24.6-9.4 33.9 0l136 136c9.5 9.4 9.5 24.6.1 34z\"><\/path><\/svg><\/div><div id=\"elementor-tab-content-1655\" class=\"eael-accordion-content clearfix\" data-tab=\"5\" aria-labelledby=\"how-many-rounds-should-you-do\"><p><span style=\"font-weight: 400\">In every session, you can do 3-5 rounds.\u00a0<\/span><\/p><\/div>\n\t\t\t\t\t<\/div><div class=\"eael-accordion-list\">\n\t\t\t\t\t<div id=\"is-it-suitable-after-eating\" class=\"elementor-tab-title eael-accordion-header\" tabindex=\"0\" data-tab=\"6\" aria-controls=\"elementor-tab-content-1656\"><span class=\"eael-advanced-accordion-icon-closed\"><svg aria-hidden=\"true\" class=\"fa-accordion-icon e-font-icon-svg e-fas-plus\" viewBox=\"0 0 448 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M416 208H272V64c0-17.67-14.33-32-32-32h-32c-17.67 0-32 14.33-32 32v144H32c-17.67 0-32 14.33-32 32v32c0 17.67 14.33 32 32 32h144v144c0 17.67 14.33 32 32 32h32c17.67 0 32-14.33 32-32V304h144c17.67 0 32-14.33 32-32v-32c0-17.67-14.33-32-32-32z\"><\/path><\/svg><\/span><span class=\"eael-advanced-accordion-icon-opened\"><svg aria-hidden=\"true\" class=\"fa-accordion-icon e-font-icon-svg e-fas-minus\" viewBox=\"0 0 448 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M416 208H32c-17.67 0-32 14.33-32 32v32c0 17.67 14.33 32 32 32h384c17.67 0 32-14.33 32-32v-32c0-17.67-14.33-32-32-32z\"><\/path><\/svg><\/span><span class=\"eael-accordion-tab-title\">Is it suitable after eating?<\/span><svg aria-hidden=\"true\" class=\"fa-toggle e-font-icon-svg e-fas-angle-right\" viewBox=\"0 0 256 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M224.3 273l-136 136c-9.4 9.4-24.6 9.4-33.9 0l-22.6-22.6c-9.4-9.4-9.4-24.6 0-33.9l96.4-96.4-96.4-96.4c-9.4-9.4-9.4-24.6 0-33.9L54.3 103c9.4-9.4 24.6-9.4 33.9 0l136 136c9.5 9.4 9.5 24.6.1 34z\"><\/path><\/svg><\/div><div id=\"elementor-tab-content-1656\" class=\"eael-accordion-content clearfix\" data-tab=\"6\" aria-labelledby=\"is-it-suitable-after-eating\"><p><span style=\"font-weight: 400\">Always wait for 2-4 hours before attempting Pawanmuktasana.\u00a0<\/span><\/p><\/div>\n\t\t\t\t\t<\/div><\/div>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-60d604ea0 elementor-section-boxed elementor-section-height-default elementor-section-height-default wpr-particle-no wpr-jarallax-no wpr-parallax-no wpr-sticky-section-no wpr-column-slider-no wpr-equal-height-no\" data-id=\"60d604ea0\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-1cf04567\" data-id=\"1cf04567\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>As the name of this popular yoga pose suggests, it is a wind-relieving pose. Those who suffer from gas and constipation regularly, can try out Pawanmuktasana for quick relief. This pose or asana helps in the movement of gas in the intestines and relieves pressure in the abdomen. You should practice the same in the morning. However, those who are beginners or have some knee issues must take it slow. So, let us get into the complete details of this useful asana. What Is Pawanmuktasana? The Pawanmuktasana as the name suggests is a wind-relieving pose as mentioned before. Let us learn the Sanskrit meaning of this pose. Sanskrit Name: \u092a\u0935\u0928\u092e\u0941\u0915\u094d\u0924\u093e\u0938\u0928 Pawan \u2013 air Mukta \u2013 release Asana \u2013 pose Pawanmuktasana has a deep connection with the Ayurvedic tridoshic concept. Vata is a primary component here, which resides in the large intestine. Pitta helps in digestion, while the third, Kapha helps in holding things together. Doshas do not exist in material form, but affect qualities. When Vata is released, the wind fires the Pitta, and it in turn purifies the water in Kapha. When there is no movement, it can cause stagnation, disease and degeneration of tissues. There are both single leg and double leg variations for practitioners. How to Do Pawanmuktasana Step by Step Let us understand the main pose in the Pawanmuktasana series. Preparation For The Pose Warm up prior to starting with Pawanmuktasana. Start in Savasana to relax a bit. It will help in cantering your mind. Do some gentle knee circling, to improve hip and joint mobility. Thereafter, do Cat-Cow pose. After you are done, do Apanasana. How To Do The Main Pose\u00a0 Lie on your back, with both legs extended. Your arms should be by your side, palms down. Breathe slowly. Press your lower back muscles downward gently and while engaging your ab muscles, exhale. Inhale and bend one knee, and bring it towards the chest. The other leg stays stretched on the floor, in case you are attempting the one-legged variation. Interlock the fingers around the knees, or behind the thighs for beginners. Exhale and bring the knee closer to the armpit on the same side. Ensure to keep your shoulders relaxed. You must maintain light pressure on the abdomen. Keep on breathing normally. Exhale and stretch out the leg again. Perform the same motion on the other side. Relax both legs in Savasana. When you do the double-legged variation of Pawanmuktasana, you draw both knees together towards the chest. Rather than bringing them towards the chin, the focus must be on aligning them towards either armpit. Benefits of Pawanmuktasana When done regularly and properly, it helps in increasing the muscular contractions which aid in digestion. This ultimately results in relieving constipation and also benefits those having irritable bowel syndrome. When you practice Pawanmuktasana regularly, it can help in improving your blood circulation. Unlike forward fold poses, it does not create unnecessary pressure on the abdomen. It strengthens the abdominal muscles and increases blood circulation. As one lifts the legs above the heart, the blood flow to the heart is also improved. When practiced under supervision, it helps in regeneration of the pancreatic cells, improving glucose absorption, and which ultimately lowers the amount of glucose in the blood stream. It also affects the lymphatic system, which is connected to immunity. Pawanmuktasana stimulates the flow of lymph towards proper drainage points in the body. Pawanmuktasana Variations for Beginners Single Knee Pawanmuktasana \u2013 In this variation, only one knee will come towards the chest, while the other knee will be extended straight. Double Knee Pawanmuktasana \u2013 Both your knees will move towards the chest in this version. Head Down Pawanmuktasana \u2013 Your head is on the ground. Rocking Variation \u2013 You can rock the body towards the front and back in this version. There are a few beginner-friendly modifications, which you can try as well.\u00a0 With Strap \u2013 This one reduces strain on the shoulders and hips. Those who have limited flexibility can try this. Bent-knee Support \u2013 This is easy on the lower back and your hamstrings. Wall-assisted Version \u2013 This is a great option for prenatal practice. You have complete stability and support. How Long Should You Hold Pawanmuktasana? You can hold the pose for five breaths initially. If you calculate by time, it is 10 seconds to a minute. Inhale while extending the legs and exhale while pulling the legs towards the chest. You must ensure to keep the shoulders and elbows relaxed. Do not press the thighs too tight, as that can restrict breath. Do not curl up the pelvis region, allow it to stay on the floor. Common Mistakes to Avoid Lifting Your Head Or Neck \u2013 This is one of the most common mistakes you must avoid. Keep the head touching the floor or mat, and chin tucked into the chest cavity. Pulling Knees To Close To The Face \u2013 You must avoid this, as it can restrict your breathing. Forcing Yourself Into The Pose \u2013 You must ensure not to exert too much force on the knees and back. Use props if required. Holding Your Breath \u2013 You must ensure to breathe rhythmically, as otherwise, your digestion can be slowed. Extended Leg Off The Ground \u2013 Avoid this, as it can create imbalance. Your extended leg must be kept straight on the ground. Precautions and Who Should Avoid It Although Pawanmuktasana is a pose which everyone can practice, there are specific situations and conditions, when you must exercise caution, avoid it or modify it. Avoid: If you had a recent surgery in the abdomen. If you are suffering from hernia. If you recently had eye or heart surgery, avoid it. You must avoid it in the advanced stages of pregnancy. Those suffering from severe osteoporosis must avoid it. Those who have undergone recent hip surgery or knee replacement, must avoid it. Modify: If you have high blood pressure, go for variations. 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