Pawanmuktasana- A Beneficial Pose in Digestion 

In today’s time, it is very important to practice yoga again to improve the lives of people. Your daily yoga practice gives inner and outer strength to the body. This practice helps in strengthening the immune system of your body and thus protects against various ailments.

It acts as an alternative system of healing if you practice it consistently. This yoga also reduces the side effects of many heavy medicines taken daily. There are many asanas in yoga out of them only one very easy and effective asana is Pawanmukta Asana. It has a lot of health benefits.

Also read: 5 effective yoga asanas for chronic constipation

Some of the health benefits of Pawanmuktasana include strengthening the back, thigh muscles, improving digestive health, improving blood circulation, reducing belly fat, preventing constipation, strengthening the neck and shoulders, and enhancement of sexual health, etc. Let us explain in detail the benefits and methods of Pawanmuktasana in today’s article.

Origin and Etymology-

Pawanmuktasana is one of the easiest and most important asanas in yoga which has a lot of health benefits. The name Pawanmuktasana comes from Sanskrit words where Pawan means wind, Mukta means relief and Asana means pose. The yoga wind-relieving pose is inclined and is suitable for everyone.

This asana is so easy to do for any practitioner or any novice. Apart from this, it is also known by some other names, Wind Relieving Pose, Wind Removal Pose, and Wind Liberating Pose. This asana is good for toning the lower and upper abdominal muscles of your body.

What is the science behind Pawanmuktasana?

It helps to tone the abdominal and waist muscles. Pawanmuktasana is a wonderful posture, especially for digestion. Pawan means air or gas, Mukta means to release, as the name indicates this mudra helps in releasing the trapped gas in the intestines.

It helps in our digestion by massaging the abdominal muscles and internal organs as well as removing toxins from the gastrointestinal tract and curing constipation. Pawanmukhtasana is an excellent yoga posture especially for the health of the abdominal region by reducing the heaviness of the abdomen and increasing the blood circulation in the body.

Apart from this, it is extremely effective in nerve stimulation and also by removing harmful toxins along with stomach gases from our body.

How to do Pawanmuktasana?

There are different steps-

  1. To start this asana, you lie on your back on a yoga mat, now you join both your legs together, and keep both your hands along your body.
  2. You take a deep breath in this position and relax.
  3. Now lift both your legs up, while exhaling, bend your legs from the knees and bring both your legs towards your chest, you try to hold your legs and press the thigh on your stomach.
  4. In this position you inhale and exhale and try to lift your head and chest from the floor.
  5. You try to touch your chin with your left knee.
  6. You try to stay in this posture for a long time, inhale and exhale.
  7. For beginners, try to take 3 to 4 breaths in this position.
  8. To get out of this position, slowly come back to the starting position and keep your legs straight and take a deep breath and relax. Keep both hands along your body.
  9. Now you can do this asana again. You should do at least 10 repetitions of this asana for better results.

Note- Initially when you start this yoga asana, you may feel some pain in your legs, spine, thigh, and arms but as you practice more you can do this asana more easily

What are the health benefits of Pawanmuktasana?

Many benefits of this asana are as follows-

  • Strengthens the back, thigh muscles:

 Practicing Pawanmuktasana stretches your back and thigh muscles, which improves the elasticity of this muscle and also helps in increasing blood flow to this area. This asana provides more oxygen and nutrition to the muscles.

  • Improves Digestive Health:

 Regular practice of Pawanmuktasana can improve our digestive health and it also helps in preventing various types of digestive issues, such as constipation. Regular practice of Pawanmuktasana puts a lot of pressure on the abdominal and internal visceral organs, causing our body to produce stress hormones that help promote the function of the digestive system. This way also helps in promoting the production of digestive juices and enzymes in our body which helps in digesting the food and helps to prevent waste from our body.

  • Improves blood circulation:

 Regular practice of Pawanmuktasana helps in improving blood flow because when we are doing this exercise we lie down on the floor and it puts less pressure on our cardiovascular system which makes blood flow more and easier.

  • Reduces Belly Fat:

 Regular practice of Pawanmuktasana is very helpful for our abdominal muscles and it also helps in reducing the fat from the abdominal region because while doing this asana it creates a lot of pressure on our abdominal muscles which helps in burning the excess fat.

  • Strengthens the neck and shoulders:

 Practicing Pawanmuktasana stretches the muscles of your neck and shoulders, which improves the flexibility of this muscle and also helps in increasing the blood flow to this area. Your muscles get more oxygen and nutrition. It helps to strengthen your chest and shoulders.

  • Enhances Sexual Health:

Practicing Pawanmuktasana regularly enhances sexual performance because while doing this yoga asana squeezes our sex organs and helps in the production of stress hormones in that area which helps in stimulating our sex organs and also improves blood flow. Apart from this, regular practice of Pawanmuktasana also helps in improving the strength of the muscles of the hips, calf, and thigh.

  • Helps in  relieve stress

Stress and anxiety give rise to both physical and mental ailments. One of the main causes of most major diseases today is stress. The practice of Pawanmuktasana is very good to relieve stress. By the practice of this asana, the mind remains focused, the mind remains calm and mental problems like stress, insomnia, and anxiety are removed.


  1. Make sure you always practice yoga asanas within and within your capabilities
  2. If there is any strain on your neck, then instead of touching the knees, you can keep the neck on the floor.


  • Do not do this asana on a full stomach.
  • Do not do this asana if you have had any surgery in the abdominal region.
  • If you have recently had stomach surgery, then this asana should be avoided


Do not practice Pawanmuktasana if you are facing the following health problems-

  1. High blood pressure
  2. Heart problems,
  3. Hyperacidity
  4. Hernia
  5. Slip disc
  6. Testicular disorder,
  7. Menstrual
  8. Neck and back problems,
  9. Pregnancy


Q- Who should do Pawanmuktasana?

A- The wind-relieving pose is an inclined pose that is suitable for everyone whether they are beginner practitioners or advanced practitioners. This asana helps in releasing the digestive gases from the intestines and stomach very easily. It asana is also known as the one-legged knee-to-chest pose.

Q- When should we do Pawanmuktasana? 

A- The best time to practice any asana is in the morning. In the case of Pawanmuktasana, you need to do it early in the morning, so doing Pawanmuktasana in the morning gives more benefits than doing it in the evening or at night.

It is okay to do this yoga in the morning because in the morning all the trapped gases in your digestive system get out very easily. You can start your yoga with this asana, it will make other asanas easier for you because then you do not have any gastric problems.

Practice this asana after 4 to 6 hours of having a meal because then both your stomach and intestines are empty and you can do it very easily.

In the end- The benefits of Pawanmuktasana are good for almost every part of the body. It is a great yoga posture, especially for the stomach and digestion-related problems. It is especially by reducing the heaviness of the stomach and increasing the blood circulation in the body.

Pawanmukhtasana is an excellent yoga asana for the health of the abdominal region. Apart from this, it is extremely effective in nerve stimulation and also by removing harmful toxins along with stomach gases from our body. In short, this asana is an important yoga posture for the smooth functioning of the stomach.

Yoga is a very safe, easy, and healthy way to stay fit for your whole life without any problem. This requires regular practice of your body movements and the correct way of breathing. It regulates the connection between the three components of our body namely body, mind, and spirit.

It regulates the functioning of all the organs of the body and prevents the body and mind from getting disturbed due to some bad conditions and unhealthy lifestyles. It helps in maintaining health, wisdom, and inner peace. Yoga fulfills our physical needs by providing good health.

Regular practice of yoga in the morning provides our external and internal relief by staying away from countless diseases at the physical and mental levels. Practicing the asana not only strengthens the body and mind but also creates a feeling of well-being. It sharpens the human mind, improves intelligence, and helps in higher levels of concentration by stabilizing feelings and emotions.

If you have any queries related to this article please feel free to ask in the comment box.

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Author: Kavita Madan

I love to practice yoga so I enjoy writing yoga blogs. Yoga gives me confidence, fitness, and energy to live happily throughout the day, so I share my knowledge and experiences with you at YogaHolism. Hope you enjoy reading my blogs! Thank you.

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