Pawanmuktasana is a very powerful pose at the beginning of the asana practice, which helps the entire digestive system and makes asana practice easier.

The name is made up as follows: Pawan – Air, Gas, Mukta – Free, release, Asana – Pose

Taking the Asana Position:



Exhale and while inhaling slowly raise the legs to a 90 degree angle from the floor.


Bend both legs at the knees and rest the thighs against the abdomen, keeping the knees and ankles together.


Encircle the knees with both arms, hands clasping opposite elbows.


Bend the neck and place the chin on the knees. Continue to maintain the asana, breathing normally.

The Asana Position:

In this position the thighs are pressed against the abdomen and the wrists or elbows are clasped. The neck is bent towards the knees and if possible the forehead or chin is touching the knees. The breath is relaxed.

Releasing the Asana Position:

Straighten the neck and lower the head back on to the ground.

Release the arms and place them beside the body.

While inhaling straighten both of the legs, let them rest at 90 degrees from the ground.

Exhaling slowly lower the legs back to the supine position.

Anatomical Focus:

Abdomen (especially lower abdomen), thighs, hips, buttocks.


On relaxing the abdomen, thighs, hips, buttocks. Normal breath.

Do the Following:

Try to touch the chin to the knees.

Try to keep the legs together.

Relax the body and breathe normally in the pose.

Point the toes.

Don’t Do the Following:

Strain your neck.

Overstretch, trying to pull the thighs too close and causing strain.

Benefits of this Asana:

Stretches the neck and back.

The abdominal muscles are tensed and the internal organs are compressed which increases the blood circulation and stimulates the nerves, increasing the efficiency of the internal organs.

The pressure on the abdomen releases any trapped gases in the large intestine.

Blood circulation is increased to all the internal organs.

Digestive system is improved.

Relieves constipation.

Strengthens the lower back muscles and loosens the spinal vertebrae.

Sterility and impotence.

Benefits for Women:

Massages the pelvic muscles and reproductive organs and is beneficial for menstrual disorders.

Reduces fats in the abdominal area, thighs and buttocks.

Therapeutic Applications of this Pawanmuktasana:

  • Flatulence
  • Constipation
  • Menstrual disorders
  • Sterility
  • Impotence

Precautions and Contra-indications:

Must be avoided if there is recent abdominal surgery as there is a lot of pressure on the abdomen.

Anyone suffering from hernia or piles should avoid this asana.

Pregnant women should not practice this asana.

If there is any pain, stiffness or injury to the neck the head should remain on the floor.


To begin with start with 10 seconds and slowly increase up to one minute.


It is good to practice this pose on waking as it stimulates bowel movements. During your asana practice, this pose should be the done in first few practices as it will relieve the trapped gases from intestines and will make the asana practice more easy and flexible.

Preparatory Poses:

Sulabh Pawanmuktasana (Easy Gas release pose) – Please keep the head on the floor instead of lifting it.

Ardha Pawanmuktasana (Half Gas Release pose) – Instead of bending both the legs, bend one leg.

Follow up Poses:

Dwi Pada Uttanpadasana (2 legs raised pose)