[Pose Of the Week] Wind Relieving Pose (Beginner)

Stretch the back, improve digestion, & release tension in Wind Relieving Pose…

Despite its amusing name, Wind Relieving Pose (Pavana Muktasana) – also sometimes known as Knees-to-Chest Pose – has some very real benefits for yogis of all levels! This pose massages the abdominal organs and is believed to improve digestion and elimination, including indigestion, bloating, flatulence, and constipation, and also releases tension in the belly, lower back, hips, and thighs. It also stretches the lower back and spine, improves posture, and may help to relieve lower back pain.

For an extra challenge and additional core-strength-building benefits, you may also lift your head in the pose, bringing your forehead towards your knees and holding for several breaths before you release.

This pose is generally quite safe for most people; however, if you have a hernia, or have had recent abdominal surgery, you should skip this one.

How to Do Wind Relieving Pose:

1. Lying on your back, inhale both knees into your chest. Wrap the arms around the knees, holding on to opposite elbows, forearms, wrists, or fingers.

2. Tuck the chin into the chest with the head on the floor. Press the sacrum and tailbone down into the floor as you pull the knees into the chest using the arms.

3. Press the shoulders and the back of the neck down into the floor, trying to get the back and whole spine flat to the floor. Relax the legs, feet, and hips.

4. Breathe and hold for 4-8 breaths, breathing deeply into the belly, actively pressing it against the thighs on the inhalation.

5. To release: exhale and release the arms and legs to the floor.

Learn more at YogaBasics.com


More to Explore