Pāvanamuktāsana
Hug the knees to the chest and rock gently, the folk remedy pose of every Indian household, releasing wind and easing the low back.
How to practice
Exhale to draw the knees in; slow, quiet breathing while holding.
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Lie on the back, legs extended; exhale and draw the right knee toward the chest.
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Clasp the hands over the shin or behind the thigh; keep the left leg long and relaxed.
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Hold 5–8 breaths, feeling the right hip and low back soften.
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Lower the right leg and repeat with the left.
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Finally hug both knees, rock gently side to side, and rest.
Benefits
- Releases trapped gas and eases bloating (pāvana = wind, mukta = released)
- Gently massages the abdominal organs and kindles digestion
- Softens the lower back and releases the hip flexors
- Calms the nervous system when rocked side to side
Contraindications & cautions
- Recent abdominal surgery or hernia, avoid the compression until cleared
- Pregnancy, the compression on the belly makes it unsuitable
- Knee injury, hold behind the thighs rather than over the shins
Skip or modify the pose on days a caution applies to you, and work with a qualified teacher for injuries, pregnancy or health conditions.
In the tradition
The Sanskrit name states the claim plainly: this is wind-release, vāta’s own house remedy. Grandmothers prescribe it for a bloated stomach; the haṭha tradition folds it into the gentle pawanmuktasana series that opens every practice. A minute here after a long day is a small kindness to the gut.
Sources & further reading
- Asana Pranayama Mudra Bandha , Swami Satyananda Saraswati (the wind-relieving series (pawanmuktasana))
- Ayurvedic Cooking for Self-Healing , Vasant Lad & Usha Lad
Classical citations mark where a tradition is drawn on; modern books and videos are shared as further guidance, not as prescriptions.