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Ardha Pavana Muktasana (Half Wind Relieving Pose): Steps & Benefits

"Ardha" translates to "half," "Pavana" means "wind," and "Muktasana" refers to "release" or "liberation." So, in essence, this pose helps to release trapped wind or gas from the digestive system, providing relief and comfort.

Ardha Pavana Muktasana (Half Wind Relieving Pose)

The magic of this pose lies in its simplicity. It primarily targets the abdominal muscles, including the rectus abdominis, obliques, and transverse abdominis. Additionally, it stretches the hips, thighs, and lower back, promoting flexibility and mobility in these areas.

How to Perform Ardha Pavana Muktasana (Half Wind Relieving Pose)

  1. Start by lying on your back in a comfortable and relaxed position, arms resting by your sides.

  2. Take a deep breath in and as you exhale, bend your right knee and draw it toward your chest.

  3. Interlace your fingers around your right shin, gently hugging your knee closer to your body.

  4. Keep your left leg extended along the floor, pressing the back of your left thigh firmly into the mat.

  5. Relax your shoulders and neck, allowing your upper body to remain soft and open.

  6. Hold the pose for a few deep breaths, feeling the gentle stretch in your hip and lower back.

  7. Release the pose by slowly lowering your right leg back to the mat and repeat on the other side.

Ardha Pavana Muktasana (Half Wind Relieving Pose)

When to Perform Ardha Pavana Muktasana (Half Wind Relieving Pose)

Ardha Pavana Muktasana (Half Wind Relieving Pose) can be practiced at any time of day, but it's especially beneficial in the morning to gently awaken the body and stimulate digestion. It can also be practiced in the evening to help release tension and promote relaxation before bed.

Preparatory Poses

  • Supine Twist (Supta Matsyendrasana)

  • Reclining Bound Angle Pose (Supta Baddha Konasana)

  • Knee-to-Chest Pose (Apanasana)

Follow-up Poses

  • Corpse Pose (Savasana)

  • Child's Pose (Balasana)


This pose is said to activate the Manipura chakra, also known as the solar plexus chakra. This energy center governs digestion, self-confidence, and personal power.

Manipura chakra, solar plexus chakra

Mantra for This Pose

As you hold Half Wind Relieving Pose, you may choose to silently repeat the mantra given below, with each exhale, letting go of physical and emotional tension.

"I release what no longer serves me,"

Alignment Cues

  • Keep your spine neutral and relaxed, avoiding any excessive arching or rounding.

  • Engage your core muscles gently to support your lower back and protect against strain.

  • Maintain equal weight distribution between both hips, avoiding any twisting or tilting.

  • Soften your facial muscles and jaw, allowing your breath to flow freely.

Duration of Hold & Drishti

Hold Half Wind Relieving Pose for 30 seconds to 1 minute on each side, breathing deeply and consciously. Your gaze, or drishti, can be directed toward your extended leg or the ceiling for a sense of expansion.

Physical & Spiritual Awareness

As you practice this pose, tune into the sensations in your body, noticing any areas of tightness or resistance. Allow yourself to surrender to the pose, releasing tension with each exhale and cultivating a sense of inner peace and tranquility.

Beginners’ Tips

  • If you're new to yoga or have limited flexibility, you can use a yoga strap or towel around your bent knee to help draw it closer to your chest.

  • Focus on maintaining a steady and even breath throughout the pose, using the breath to deepen the stretch and calm the mind.

Who Should Not Do It

Avoid practicing Half Wind Relieving Pose if you have any acute abdominal or hip injuries. Pregnant individuals should also avoid this pose, especially in the later stages of pregnancy, as it involves lying on the back.

Who Should Do It

Anyone looking to improve digestion, relieve lower back tension, or simply unwind after a long day can benefit from practicing Half Wind Relieving Pose. It's accessible to practitioners of all levels and can be easily modified to suit individual needs.

Benefits of Half Wind Relieving Pose (Ardha Pavana Muktasana)

  • Relieves gas and bloating: By gently compressing the abdomen, this pose stimulates digestion and helps to release trapped gas from the digestive system.

  • Stretches the hips and lower back: The gentle pulling of the knee toward the chest stretches the muscles of the hips, thighs, and lower back, promoting flexibility and mobility.

  • Calms the mind: The rhythmic breathing and gentle stretching of Half Wind Relieving Pose can help to calm the mind, reducing stress and anxiety.

  • Improves circulation: This pose encourages blood flow to the abdominal organs, supporting overall digestive health and function.

  • Stimulates the Manipura chakra: By activating the solar plexus chakra, Half Wind Relieving Pose promotes a sense of personal power, confidence, and self-esteem.

Variations of Half Wind Relieving Pose (Ardha Pavana Muktasana)

  • Full Wind Relieving Pose (Pavana Muktasana): In the full version of the pose, both knees are drawn toward the chest simultaneously, increasing the stretch in the hips and lower back.

  • Supine Pigeon Pose: From the Half Wind Relieving Pose, you can cross your right ankle over your left knee, then draw the left knee toward your chest for a deeper stretch in the hips and glutes.

Modifications for Half Wind Relieving Pose (Ardha Pavana Muktasana)

  • If you have tight hips or lower back, you can place a folded blanket or cushion under your hips for support.

  • For individuals with limited flexibility, you can keep a slight bend in the extended leg rather than fully straightening it.

Common Mistakes

  • Overarching the lower back: To avoid strain on the lower back, focus on keeping the spine neutral and the core engaged throughout the pose.

  • Holding the breath: Remember to breathe deeply and evenly throughout the pose, allowing the breath to guide your movements and deepen the stretch.

  • Forcing the knee toward the chest: Instead of pulling the knee aggressively, focus on using your arms to gently guide the knee closer to the chest, respecting your body's limits and boundaries.

Safety and Precautions

  • Avoid practicing Half Wind Relieving Pose if you have any acute abdominal or hip injuries.

  • Pregnant individuals should avoid lying on their backs for an extended period, especially in the later stages of pregnancy.

  • If you experience any pain or discomfort during the pose, gently release the stretch and come out of the pose slowly.

Additional Preparation Tips

  • Direction to face while doing this pose and why: Face toward the ceiling to maintain a neutral spine and open chest.

  • What to wear for this pose: Wear comfortable, breathable clothing that allows for ease of movement.

  • Suitable place and essential oil or fragrance: Practice in a quiet, peaceful space free from distractions, and consider diffusing calming essential oils such as lavender or chamomile.

  • Music for this Pose: Choose gentle, relaxing music or nature sounds to enhance the soothing effect of the pose.

In conclusion, Half Wind Relieving Pose offers a multitude of benefits for the body, mind, and spirit. Whether you're seeking relief from digestive discomfort, a gentle stretch for the hips and lower back, or simply a moment of calm amidst the chaos of daily life, this pose has something to offer everyone. So, the next time you're feeling bloated or stressed, why not give Half Wind Relieving Pose a try? Your body and mind will thank you for it.

Happy yoga-ing, everyone! Namaste!

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About the Author

Namaste! I'm Pooja Chauhan

RYT 200Hrs | Meditation Coach 

Diving deep into the realm of yoga to revive its original teachings to create a significant impact in preserving and sharing them with the world.

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