How to do Pawanmuktasana (Wind (Gas) Releasing Pose)

Pawan means air, mukta means free, pawanmuktasana is indeed a great asana to release air or gas from the stomach and helps entire digestive system. It is very easy to perform too.
In this asana, thighs are pressed against the abdomen to create a pressure on the abdomen area.

Steps to do Pawanmuktasana

Exhale and while inhaling slowly raise the legs to a 90 degree angle from the floor. Bend both legs at the knees and rest the thighs against the abdomen, keeping the knees and ankles together. Encircle the knees with both arms, hands clasping opposite elbows. Try to keep the legs together.

Bend the neck and try gently to touch the chin or nose on the knees if possible, do not strain the neck, else, it might hurt. If you can’t, its ok, sometimes body fat does not allow this. Continue to maintain the asana, breathe normally.

When exhaling, tighter the grip of hands, when inhaling, loosens it. This will help you to create a rhythm in the asana. You can also rock your body, just like rocking chair, up and down or right or left while gripping both the legs.

When releasing the asana, first bring your neck down on the floor firmly, and then arms by the side, and then straighten the legs without raising the neck.

PawanmuktasanaImage Credit:


This asana can also be done with one leg folded and one on the floor.


  1. Ease tension in the lower back and loosens the spinal vertebrae.
  2. It stretches the neck and back.
  3. Help in release of gas, digestion, and constipation.
  4. Due to compression of the abdominal muscles, blood circulation is increased internally.
  1. Not recommended for those with abdominal surgery, or suffering from slip disc.
  2. Pregnant women should not practice this asana.
  3. Persons with neck and back problems, blood pressure problems should avoid it.

[highlight]It is advisable to perform any asana in the supervision of a qualified yoga instructor.[/highlight]


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