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Pavanmuktasana
pah-wahn-mook-TAH-sah-nah
Strengthens low back, stretches spine
Improves digestion, massages reproductive organs
Promotes breathing awareness
How to perform Wind Release
- Lie on your back with your legs together.
- Bend your right leg with an exhale, interlace your fingers around your shin and hug your knee into your chest. Inhale deeply.
- Lift your head with an exhale and touch your forehead or chin to your knee. Hold for a few seconds.
- Lower your head to the floor with an inhale. Continue hugging your knee and take slow, deep breaths. Release.
- Change sides.
Alignment cues
- Press straight leg into floor
- Hug knee into chest
- Lift shoulders from floor
- Press thigh to belly
Always start with the right leg as this follows the movement of the colon.
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Wind Release (Pavanmuktasana in Sanskrit) is a beginner yoga pose that belongs to the forward bends and supine categories. This asana targets lower back and spine, and also involves abs and knees muscles. Wind release improves digestion, massages reproductive organs; strengthens low back, stretches spine and also promotes breathing awareness. Refer to the illustration and instructions above for how to perform this posture correctly. Discover more yoga asanas and yogic breathing exercises in our free yoga pose directory – a visual resource for yoga teacher training students as well as practitioners of all levels. Finally, shop our best-selling Yoga Cards products!
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Discover our best-selling Yoga Cards – professional study, class sequencing and practice guide for beginners and beyond.
Studying to be a yoga teacher? Learn the essential yoga poses the easy way with Yoga Stacks app!
New to yoga? Our Yoga for Beginners pack covers everything you need to know to get started with your practice.
Personal trainer? Try Train - our beautifully simple training platform you and your clients will love.
