Yoga Posture Guide - The Wind-releasing Pose (Pavana-mukta-asana)

Translation of The Wind-releasing Pose (Pavana-mukta-asana)

The Sanskrit word pavana means air or wind and mukta means freedom or release, therefore this is the "wind relieving posture" so named because it assists in releasing trapped digestive gas from the stomach and intestines.

Pronunciation: pa-vana mook-tah-sa-na

Difficulty: (1)

The Wind-releasing Pose (Pavana-mukta-asana) can be performed in dwi pada (double leg, or full) or eka pada (single leg) forms. As mentioned above, practicing the purvana-mukta-asana will help to release gastrointestinal gas. It also improves other gastrointestinal problems like upset stomachs and constipation by stimulating the abdominal region.

Awareness of The Wind-releasing Pose (Pavana-mukta-asana)

On relaxing the abdomen, thighs, hips, buttocks.
Normal breath.

Do:
Try to touch the chin to the knees.
Try to keep the legs together.
Relax the body and breathe normally in the pose.
Point the toes.

Don’t:
Strain your neck.
Overstretch, trying to pull the thighs too close and causing strain.

Effects and Health Benefits of The Wind-releasing Pose (Pavana-mukta-asana)

In ayurvedic medicine, pavana is the equivalent of vayu dosha (vata), the ‘gaseous’ humor of the body.

In excess, this ‘wind’ causes dryness, disrupts digestion, produces muscle and joint pain, headaches, as well as insomnia, dizziness, confusion, and depression. It also leads to premature aging.

This practice expels precisely this excess wind and is, therefore, a great aid to overall health and longevity. It also quickly expels the gases from the digestive tract. Those who suffer from indigestion, stomach acidity, flatulence, constipation, and belching, colonic accumulation of gases, gastritis, gastro-intestinal ulcer should especially practice this asana.

In cases of chronic flatulence, it can be performed alone, immediately after meals until the gas is released.

Other notable benefits include:

The improvement of circulation of blood, notably in the lower limbs, benefiting arthritic conditions in the knees and hips.
Lumbar back pain is also alleviated.
It invigorates the muscles and nerves in the abdominal area and stimulates the gastric glands into action — de-congesting the liver, spleen, sex glands and the pancreas.
Women who suffer from the abnormal displacement of the uterus and other utero-genital dysfunctions will benefit.
Because of the overall improvement of the metabolism, corpulence (obesity) is reduced and fat is expelled from the belly.
Provides an over-all feeling of well-being and relaxation.

Instructions for The Wind-releasing Pose (Pavana-mukta-asana)

The Wind-releasing Pose (Pavana-mukta-asana)

Inhale and bend the right knee and pull it close to the torso with both hands while interlocking the fingers just below the knee. Keep the left leg flat on the floor.
Hold the inhaled breath for a few seconds then exhale slowly through the nostrils and lift the back, shoulders and head off the floor and touch the knee with the forehead.
Hold the exhaled breath for a few seconds then slowly inhale and return the back, shoulders, and head to the floor. Remain holding the knee.
Hold the inhaled breath for a few seconds then exhale while bringing the right leg to the floor.
Lie flat on the back of the shava-asana for a few seconds then repeat beginning with the left leg.

Duration/Repetitions: Hold each of the four parts of this posture (corresponding with the held breaths) for three to five seconds each. Repeat the purvasa-mukta-asana three to five times on each side.

Precautions and Contra-indications of The Wind-releasing Pose (Pavana-mukta-asana)

Must be avoided if there is recent abdominal surgery as there is a lot of pressure on the abdomen.
Anyone suffering from hernia or piles should avoid this asana.
Pregnant women should not practice this asana.
If there is any pain, stiffness or injury to the next the head should remain on the floor.

Variations: Half Wind Relieving pose.

In this position, the thighs are pressed against the abdomen and the wrists or elbows are clasped. The neck is bent towards the knees and if possible the forehead or chin is touching the knees. The breath is relaxed.

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