Pavanmuktasana or Pawanmuktasana is one of the familiar modern yoga posture. Medieval Hatha Yoga Texts didn’t mention any yoga posture by this name. Hence it is newer one. However, it is a traditional practice.
This posture was first mentioned in the Yoga Manual (Ref: 1) of Bihar School of Yoga, Munger, Bihar, India. They put forth a group of yoga postures by name Pawanmuktasana Series. It is not a single yoga posture. Rather it is a group of yoga postures. It comprises of three sub groups. They are
- Anti rheumatic Group
- Digestive or Abdominal Group
- Shakti Bandha Asana Group.
The second group comprises of eight yoga postures. Of which, Supta Pawanmuktasana is one. This posture is found in the traditional practice of others like Bikram Yoga as Pawanmuktasana.
Now, let us take this posture for our discussion.
|Pose Name||Pawanmuktasana or
|English Name||Wind Relief Pose|
|Type||Reclined Yoga Posture|
In Sanskrit, Pavan means wind or gas. Mukta means Liberate. As everyone knows, Asana is a posture. Hence Pawanmuktasana means Wind Liberation Pose or Gas Relief Pose.
The practice of this posture removes the blockage of gas from the abdomen. It will aid in emptying the stomach. Therefore this posture is known as Wind Release Pose.
Pavanmuktasana step by step procedure
The practice routine includes safety measures, preparatory poses, steps, and follow up poses.
Pavanmuktasana Safety and Precautions
As this practice involves an external pressure on the abdominal region, Pregnant people should avoid this posture.
Besides, those who are suffering from Hernia, diarrhoea, and diseases of lower abdomen also should avoid this posture.
Similarly, those who are having conditions like sciatica, lower back conditions, blood pressure and cardiac issues should take care before attempting this practice.
In case of any doubt, one should have the advice of a physician.
Pawanmuktasana Preparatory Poses
This posture is a basic one and very easy to perform. Therefore it requires no preparatory poses.
Unlike other yoga postures, this posture is a dynamic one. In other words, it requires the repetition of final position many times.
After a couple deep breaths, raise the right leg and bend the right knee. Clasp your over the shin just below the right knee and press it against the body. Then, holding the breath raise your head and try to touch the knee. While doing this, it is important keep the left leg straight on the floor.
Keep the position as long as comfortable.
Then slowly bring back the head to the floor, release the hands, and go back to base position. While doing this, exhale slowly.
Repeat the process for 3 to 5 times with right leg. Likewise, equally with left leg also. After that, repeat the same steps with both legs together.
Pawanmuktasana follow up Poses
Any one of the following postures should be taken for the practice after this performance.
- Corpse Pose
- Rock and Role Pose
- The practice of this posture removes the blockage of air in the food track, especially in the lower abdomen area. It not only helps in removing the air, but prevent the formation of new blockage. As a result, this posture is good for conditions like constipation and irregular bowel syndrome.
- It strengthens the muscles of lower back. Besides it improves the flexibility of spine and hips.
- This posture improves the functions of organs inside the abdomen and aids digestion.
- It massages the reproductive organs. It is said to be helpful in treating impotency.
- This posture is good for menstrual issues.
- Asana Pranayama Mudra Bandha by Swami Satyananda Saraswathi. Yoga Publications Trust, Munger, Bihar, India. 1996.