Pawanmuktasana: The Wind Relieving Pose

Yoga poses 4 illustrations Updated 2 Nov 2026

Pawanmuktasana is a simple pose done lying on the back: you hug one or both knees to the chest, gently pressing the thighs against the belly. Pawan means wind or air and mukta means released, so it is called the wind relieving pose. Few poses are easier to learn, and few are used as often for trapped wind and a tight lower back.

This page covers the single leg and double leg versions, whether to lift the head, how to use it for gas and back comfort, and the few situations where it should be avoided. It is also spelt pavanamuktasana or pavanmuktasana.

Sanskrit: Pawanmuktasana (pawan: wind, mukta: freed)
English: Wind relieving pose, knees to chest
Level: Beginner
Hold: 5 to 10 breaths each version
Best time: Morning, empty stomach
Avoid if: Pregnancy, hernia, recent belly surgery

How to do pawanmuktasana step by step

Lie on your back with legs straight and arms by your sides.
Exhale and bend the right knee, drawing it toward the chest.
Clasp the hands just below the knee and gently press the thigh toward the belly.
Breathe for 5 to 8 breaths, easing the knee closer on each exhale.
Release and repeat with the left leg.
Then bring both knees in together and hold for 5 to 10 breaths.
Release the legs slowly to the floor and rest.

Tradition suggests the right leg first, following the path of the large intestine.

Pawanmuktasana (wind relieving) in pictures

Single leg wind relieving pose hugging the right knee with the left leg long on the mat — Level
Beginner
Hold
5 to 8 breaths a leg
Works on
Lower belly, hip
Start with one leg: hug the right knee, keep the left leg long and heavy. The right side presses the ascending colon first.
**Teacher's cue:** Draw the knee in on each exhale and soften on each inhale.

Double leg wind relieving pose hugging both knees with the head resting on the mat — Level
Beginner
Hold
5 to 10 breaths
Works on
Lower back, belly
Both knees together give a fuller press on the belly and a gentle stretch for the lower back.
**Teacher's cue:** Keep the head and shoulders heavy on the floor.

Advanced variation lifting the head toward the knees in pawanmuktasana — Level
Beginner plus
Hold
3 breaths
Works on
Core, neck
The classical version lifts the head toward the knees. Skip this if you have neck pain.
**Teacher's cue:** Lift only if the neck stays relaxed; otherwise keep the head down.

Rocking gently side to side while hugging the knees to massage the lower back — Level
All levels
Hold
30 to 60 seconds
Works on
Lower back
Rocking side to side with the knees hugged massages the muscles along the lower back.
**Teacher's cue:** Make the rock small and slow.

Pawanmuktasana yoga names

You will meet the spellings pawan mukta asana, pawanmuktasana yoga and pavanmuktasana yoga pose; English charts often print pawanmuktasana wind relieving pose yoga or pavanamuktasana wind relieving pose yoga.

Benefits of wind relieving pose

Many people find it helps release trapped gas and eases bloating.
Gently stretches the lower back and buttocks.
Can help with morning bowel movements; see yoga for constipation.
A relaxing counter pose after back bends like bridge and bow.

You will see it in our gas relief and back care routines.

Using it in a morning routine

A simple wake up sequence: lie face up for five slow breaths, then hug in one knee, the other, and finally both. Rock side to side, then roll onto one side and sit up. Then drink some water and loosen the spine on all fours. Many people find this short routine wakes the body gently and supports regular bowel habits.

Who should avoid or adapt it

Leave it out once a pregnancy passes the first trimester, with a hernia, after recent belly or hip operations, or with a disc problem that flares when you bend. Keep the head down if you have neck pain. If the knees ache when fully bent, hold behind the thighs instead of over the shins.

Common mistakes

Mistake	Fix
Lifting the head and straining the neck	Keep the head down
Pulling hard on the knee	Hug gently; let the breath do the work
Doing it after a meal	Wait two to three hours
Bottom leg lifting off the floor	Press the straight leg down

Practise on an empty stomach, move slowly into each position and stop at any sharp pain. If you have an injury, a health condition or are pregnant, check with a doctor or an experienced teacher first.