How to do wind removing pose

(June 15, 2011)

Show me the wind removing pose


The Pawanmuktasana yoga pose or the Wind relieving pose is a posture in which the body is reclined and can be practiced by every yoga practitioner, whether beginner or advanced. The wind removing pose provides a gentle massage to the abdominal organs and releases tension in the lower back and belly area. The name of this pose is derived from three Sanskrit words which are ‘Pavana’, which means wind or air; ‘Mukta’, which means release or freedom; and ‘Asana’, which means pose. Pawanmuktasana helps in getting rid of excessive digestive gases from the intestine and stomach. It is also sometimes called ‘One-Legged Knee-to-Chest Pose’.

The benefits of the wind releasing pose include removing the toxic and unwanted gases that have accumulated in the digestive system. This helps improve the efficiency and quality of the digestive system. It is also effective in relieving constipation, acidity, flatulence, bloating, and indigestion. This posture also helps get rid of tension in the thighs, hips, and lower back. It helps ease any stiffness present in the spine while toning the abdominal walls muscles. It is important that you avoid practicing this pose if you are just recovering from hernia or abdominal surgery. You should also refrain from practicing this posture if you have sciatica or spinal injury. Pregnant women should avoid practicing this posture. Always remember to practice yoga poses within your abilities and limits.

To perform pawanmuktasana you should first come to a supine position with your back on the floor. Then breathe in, bend your right knee, and bring it close to your torso using both your hands and let the fingers interlock below your knees. Your left leg should be kept flat on the ground. Hold onto the breath that you inhaled for some seconds and breathe out slowly through the nostrils and raise your head, shoulders, and back off the ground and let your knee touch your forehead. After a few seconds breathe in slowly and allow your head, shoulders, and back to return to the floor. Continue to hold onto your knee. Then breathe out and at the same time straighten your right leg to the floor. Then lie down on your back in the Shavasana (Corpse pose) and repeat, starting with the left leg.

The Wind relieving pose can be practiced by beginners. There should be very little discomfort and no pain when practicing this posture. If you want to make some modifications to the pose to make it more comfortable you can make changes to make it work best for you. To make the stretch deeper you touch your nose to your knee while you are in the full pose. If your chest or stomach is large you may have some difficultly in getting both your hands round the leg. To counter this problem you can bring your knee a little to the side of the body. If you are still finding it difficult to wrap both hands around the knees, put a yoga strap around your knee and with both hands hold onto the strap.

There are few tips you should keep in mind when practicing the Pawanmuktasana. You should always start the Pawanmuktasana series with your left leg extended and right knee drawn in. Your right knee and leg will put pressure on the colon that is ascending. When the sides are changed, the left leg will apply pressure on the colon that is descending. This left-right order helps in stimulating digestion and releases the excess gas. You should also try to keep the leg that is extended as straight as possible while the buttocks of the leg that is lifted are drawn down to the mat. Try to avoid letting the lower back come off the ground. Relieving yourself from pressure that is built up can bring about relaxation to your spirit, mind, and body. Supta pawanmuktasana is an effective posture in treating problems related to acidity, gas, and constipation. It also helps in increasing the flexibility of the spine. The meaning of ‘supta’ is ‘sleeping’ or ‘state of lying’.

There are many yoga poses for kids, beginners and advanced practitioners you can find on the Internet which can be effective in dealing with anxiety, back pain, weight loss and also for building abs and bringing arm balance. Some of the good yoga poses for children are Savasana (Relaxtion pose), Adho Mukha Svanasana (Downward facing dog) and Vriksasana (Tree pose) that provide kids with numerous benefits ranging from improved concentration to a healthier body. The yoga poses for runners help in building strength and flexibility and can be an effective part of training. Practicing yoga poses for pregnancy can help in dealing with the pregnancy symptoms, make the delivery easier and smoother, and bring about a quicker recovery after the birth of the child. Pregnant women should avoid practicing difficult postures and other postures that put a pressure on the abdomen, especially during the advanced stages. Some of the good poses to practice during pregnancy are Tadasana (Mountain pose), Trikonasana (Triangle pose), Bidalasan (Cat pose), and Vriksasana (Tree pose). Practicing the yoga asanas during pregnancy will enable you to prepare the body and mind for birth and labor. The yoga poses are a gentle way of providing activity to your body and it also helps reduce the usual pregnancy symptoms like constipation and morning sickness. It can also make the labor easier by reducing tension around the birth canal and cervix and also by opening the pelvis.

You can also find instructions for yoga poses that have been derived from animals like the Cobra pose and Camel pose, on the Internet, and get their Sanskrit names and pictures which can help you perform them properly. The yoga pose known as the airplane is a balancing pose on one leg that helps in toning the entire standing leg and develops lightness, strength, and flexibility. When performing the various asanas in yoga you should make sure that your practice is regular and also combined with a healthy diet.

Submitted by A on June 15, 2011 at 01:02

Pavanamuktasana Asana 

In the wind removing pose also known as the Pavanamuktasana, the knees and the thighs are compressed together against the chest and the stomach in this asana. The stomach gas trapped in the large intestine gets expelled from the rectal region, as you do this asana. To do the Pavanamuktasana, or the wind removing pose -

Lay flat on the floor under a mat, and exhale. As you take a deep breath raise both the legs. Bend both the legs till the knees touch the stomach. As you maintain the bending posture, keep the knees and toes together. Allow the stomach to get pressed by the folded legs and thighs on top of it. Now clasp the folded knees with both your arms. Bend your neck and raise the head while fixing the chine between the knees. It is important that you keep the knees and thighs pressed together against the chest and stomach during this asana. But at the same time ensure that the calves are also pressed against the thighs so that when the arms grasp your legs, the sought after pressure can be felt on the stomach. The pressure will have the desired result from this asana.

Maintain this position for at least one minute. Now straighten out your neck and slowly bring your head on the floor. Unclasp your arms and lay them beside you. As you inhale straighten out the legs and while you exhale slowly bring the legs down lay them gently on the mat.

Submitted by C D on April 14, 2008 at 06:26

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