Pawanmuktasana – The Gas Release Pose

Pawanmuktasana or the Gas Release Pose improves digestion and relieves constipation. In Sanskrit, Pawan means air or wind, Mukta means to free and Asana means a Pose. This pose is known to relieve gas and improve digestive function and hence the name.

How to do Pawanmuktasana (Gas Release Pose)?

  1. Start in Shavasana or the supine resting pose. Lie down on the floor on your back with both hands on the sides.
  2. Bring the two feet together and slowly lift up the legs, without bending the knees, until it is 90 degrees to the floor.
  3. Now bend your knees and bring the knees closer to the chest.
  4. Hold the legs below the knees, with both your hands and further pull the folded legs towards your chest. Encircle the knees with the hands.
  5. Try to touch the chin on the knees and breathe normally.
  6. Hold on to this position for as long as you are comfortable.
  7. One can also try to rock and roll, forward and backward in this position. This will give a good massage to the spine. One may also roll to the side, from left to right and right to left without releasing the position.
  8. To release the pose, bring the neck back to the floor and release the hands. Place the hands on the floor on the side of the body. Raise the leg back to the 90 degrees position. Then slowly bring down the legs to the floor while exhaling.


Benefits of Pawanmuktasana (Gas Release Pose)

  1. It helps to remove gas from the intestines.
  2. Pawanmuktasana improves digestion and relieves constipation.
  3. It gives a good stretch to the neck and back muscles.
  4. The rocking and rolling action makes the spine flexible. It can correct minor postural defects in the back.
  5. Pawanmuktasana strengthen the lower back muscles.
  6. For women, this pose is useful for menstrual problems.
  7. It increases the blood supply to the internal organs including the reproductive organs in both male and female.
  8. Pawanmuktasana helps with impotence and sterility in males.


Contraindications for Pawanmuktasana

  1. Those who have had recent surgery of the abdomen should avoid this pose.
  2. Pawanmuktasana should not be practiced by pregnant women.
  3. Those with hernia and piles should not do Pawanmuktasana.
  4. If there is any strain on the neck, the neck can be placed on the floor instead of touching the knees.