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Pavana Muktasana (Apanasana or Wind Relieving Pose) - Benefits & Variations

Yoga is not just a physical exercise; it's a journey that connects the mind, body, and soul. Amidst the myriad of poses, there is one that stands out for its intriguing name and myriad benefits - Pavana Muktasana, also known as Apanasana, Knees-to-chest, and the Wind Relieving Pose. So, let's dive deep into this seemingly simple yet profound posture that has a lot more to offer than just its literal meaning.

Pavana Muktasana (Apanasana or Wind Relieving Pose)

What Is Pavana Muktasana (Wind Relieving Pose)

In the world of yoga, every pose has a story to tell. Pavana Muktasana, derived from Sanskrit, is a combination of two words - 'Pavana,' which means 'wind,' and 'Mukta,' which means 'release' or 'liberate.' Thus, it literally translates to the 'Wind Releasing Pose.' This pose focuses on releasing excess gas from the stomach and intestines, aiding in digestive health and overall well-being.

For those curious about the correct pronunciation, it is pronounced as pah-vahn-ah moo-kta-AHS-uh-nuh.

Anatomy of Pavana Muktasana (Wind Relieving Pose)

Pavana Muktasana predominantly targets the abdominal region, stimulating the digestive organs and helping in the removal of unwanted toxins from the body. It also stretches the back muscles and the spine, providing relief from any tension or discomfort.

How to Do It

Now, let's get down to the nitty-gritty of this pose. Follow these simple steps:

  1. Lie down on your back with your arms beside your body and feet extended.

  2. As you exhale, bring your knees towards your chest.

  3. Clasp your hands around your knees.

  4. Hold the pose for 8-10 breaths, allowing your body to relax and release any tension.

  5. To release, gently release your hands and straighten your legs.

Pavana Muktasana (Apanasana or Wind Relieving Pose)

When to Do It

Pavana Muktasana can be practiced at any time of the day, preferably on an empty stomach or a few hours after a meal. It is particularly beneficial in the morning to kickstart your day with a healthy digestive system.

Preparatory Poses

To prepare your body for this pose, you can try some gentle twists like Ardha Matsyendrasana (Half Lord of the Fishes Pose) or Bhujangasana (Cobra Pose).

Follow-Up Poses

To complement the benefits of Pavana Muktasana, follow up with Balasana (Child's Pose) or Setu Bandhasana (Bridge Pose) for a complete stretch and relaxation of the body.

Chakra It's Connected To

Pavana Muktasana primarily stimulates the Manipura Chakra, also known as the Solar Plexus Chakra. This chakra is associated with self-esteem, confidence, and the digestive system, making it a perfect match for this asana.

Manipura Chakra (Solar Plexus Chakra)

Mantra for This Pose

While practicing Pavana Muktasana, you can chant the mantra "Ram" to enhance the activation of the Manipura Chakra and promote a sense of inner power and confidence.

Alignment Cues

To ensure you are performing the pose correctly, pay attention to these alignment cues:

  1. Keep your back and shoulders relaxed on the mat.

  2. Maintain a gentle grip on your knees without straining your hands.

  3. Breathe deeply and evenly to facilitate the release of tension.

Duration of Hold

Hold the pose for at least 30 seconds to a minute, gradually increasing the duration as you become more comfortable with the asana.


Your gaze should be towards the ceiling or the sky, promoting a sense of openness and ease.

Physical & Spiritual Awareness

During the pose, pay attention to the sensations in your abdomen and back, allowing yourself to let go of any physical or emotional blockages.

Beginners' Tips

For beginners, it might be helpful to use a strap or a towel around your knees if clasping your hands feels challenging. Additionally, keep your breathing steady and avoid any strain on your neck or shoulders.

Who Should Not Do It

Pavana Muktasana is not recommended for individuals suffering from any recent abdominal surgeries, hernias, or any other abdominal ailments. Pregnant women should also avoid this pose.

Who Should Do It

Anyone looking to improve their digestion, relieve gas or bloating, and reduce lower back tension can benefit from practicing Pavana Muktasana. It's a great pose for people with sedentary lifestyles or those experiencing digestive discomfort.

Benefits of Pavana Muktasana (Wind Relieving Pose)

  1. Alleviates digestive issues such as gas and bloating.

  2. Relieves lower back pain and stiffness.

  3. Stimulates the digestive organs for better functioning.

  4. Promotes relaxation and stress relief.

  5. Improves blood circulation in the abdomen.

Variations of Pavana Muktasana (Wind Relieving Pose)

Eka Pada Apanasana (Half Apanasana)

Eka Pada Apanasana, or Half Apanasana, is a variation of the Wind-Relieving Pose that specifically targets one leg at a time. It's like giving one side of your belly a personalized massage, nurturing and comforting it.

By focusing on one leg at a time, this pose provides a deeper stretch for your hip flexors and lower back, releasing any tension or tightness that might be lingering.

Eka Pada Apanasana (Half Apanasana)

Step-by-Step Guide:

  1. Begin by lying on your back.

  2. Hug one knee towards your chest while keeping the other leg extended.

  3. Feel the gentle stretch along your lower back and hip.

  4. Breathe deeply, allowing your body to relax and let go of any stress or discomfort.

  5. Switch sides and repeat the process, enjoying the balance and symmetry it brings to your practice.

Apanasana with Rocking Knees

Apanasana with Rocking Knees is all about finding a rhythmic flow and movement in the Wind-Relieving Pose. It's like swaying gently to a calming melody, creating a sense of harmony within your body and mind.

The rocking motion in this pose further enhances the massage effect on your lower back, helping to release any stubborn tension and promoting a soothing sensation throughout your body.

Apanasana with Rocking Knees

Step-by-Step Guide:

  1. Lie down on your back and bring both knees towards your chest.

  2. Gently rock your knees from side to side, feeling the stretch and release in your lower back and hips.

  3. Sync your breath with the movement, allowing it to guide your flow.

  4. Embrace the gentle rhythm and let go of any stiffness or tightness, surrendering to the soothing motion.

Apanasana Knees-Apart Variation

Apanasana Knees-Apart Variation is about finding comfort and openness in the Wind-Relieving Pose. By creating space between your knees, you're inviting a sense of expansion and freedom into your practice.

This variation targets the inner thighs and groin area, promoting flexibility and relaxation in those often-neglected muscles.

Apanasana Knees-Apart Variation

Step-by-Step Guide:

  1. Lie on your back with your knees bent and feet flat on the ground.

  2. Let your knees fall gently apart, allowing a comfortable distance between them.

  3. Feel the stretch in your inner thighs and groin, embracing the sensation of openness and release.

  4. Breathe deeply, letting go of any resistance and allowing your body to surrender to the pose.

Modifications for Pavana Muktasana (Wind Relieving Pose)

For individuals with lower back issues, it is advisable to perform this pose with a cushion or a bolster under the hips for added support and comfort.

Common Mistakes

One common mistake to avoid is pulling the knees too forcefully, which can strain the back and neck. Instead, focus on a gentle and controlled movement, allowing the breath to guide your flow.

Safety and Precautions

It is crucial to practice this pose mindfully and avoid any jerky movements, especially if you have any pre-existing back or abdominal injuries. Always listen to your body and consult a yoga instructor or healthcare professional if you have any concerns or doubts.

Additional Preparation Tips

  • Direction to Face: Face towards the open space or a source of natural light to promote a sense of openness and positivity during the practice.

  • What to Wear: Wear comfortable, loose-fitting clothing that allows you to move freely. Opt for breathable fabrics that aid in maintaining body temperature.

  • Suitable Place and Essential Oil or Fragrance: Practice this pose in a quiet, well-ventilated space, and consider using calming essential oils such as lavender or chamomile to create a soothing atmosphere.

  • Music for This Pose: Play soft instrumental music or nature sounds that facilitate a serene and calming environment, enhancing your yoga experience.

Pavana Muktasana is not just a physical exercise; it's a mindful journey towards nurturing your body and fostering a deeper connection with yourself. Embrace the simplicity of this pose and allow it to guide you on a path of holistic well-being. Remember, every small step counts on the journey to a healthier and more fulfilling life. So, breathe, relax, and let go with Pavana Muktasana, the ultimate wind reliever!

Happy yoga-ing, everyone!


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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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