Pavana Muktasana (Wind-Relieving Pose) – Steps, Benefits & Precautions
Pavana Muktasana, also known as the Wind-Relieving Pose, is a simple yet powerful yoga asana that helps release trapped gas, improve digestion, and detoxify the internal organs. It is often recommended as part of morning yoga routines to kickstart metabolism and support a healthy gut.
How to Do Pavana Muktasana – Step-by-Step Guide
Starting Position:
Lie flat on your back on a yoga mat. Keep your legs extended, heels together, and arms by your sides with palms facing down.
Step 1: Bend the Knees
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Gently bend both knees and bring them toward your chest.
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Wrap your arms around your knees, clasping your hands or elbows if possible.
Step 2: Exhale and Compress the Abdomen
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While exhaling, press your thighs into your stomach to apply gentle pressure.
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This action helps stimulate the abdominal organs and release trapped gas.
Step 3: Lift Head Towards Knees
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Raise your head and upper back slightly off the floor.
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Try to touch your chin or forehead to the knees for a deeper stretch.
Step 4: Rock Side-to-Side (Optional)
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In the same position, you can gently rock your body left and right to massage the spine and stimulate digestion.
Step 5: Return to Relaxation
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Slowly release the posture, stretch your legs out, and relax on the mat while breathing deeply.
Benefits of Pavana Muktasana
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Releases gas and bloating from the stomach
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Boosts digestion and reduces constipation
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Strengthens abdominal muscles
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Stimulates the liver, heart, and intestines
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Calms the mind and relieves mild anxiety
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Improves flexibility in the lower back and hips
Caution & Contraindications
Avoid this asana if you have:
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Recent abdominal or spinal surgery
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Hernia, slipped disc, or severe neck pain
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Pregnancy (especially after the first trimester)
Pro Tips
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Perform this asana on an empty stomach, preferably in the morning.
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Combine with other detox yoga poses like Trikonasana and Bhujangasana for better results.
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Breathe deeply throughout and avoid straining the neck.
ఇలాంటి వ్యాసాల కోసం ఈ క్రింద ఉన్న వాట్సాప్ గ్రూప్ లో జాయిన అవ్వగలరు. మీ MegaMindsIndia.
