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How to Perform Pavanmuktasana

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Pavanmuktasana is one of the best yoga poses for the beginner as these yoga postures help to tone the muscles of the abdomen and lower back and this makes it easier for the person to move on to more challenging asanas. It can also be included in a child or toddler’s yoga routine.

It is a very easy and simple asana to practice daily. It is recommended that one should practice 3 to 5 cycles each day.

How to Perform

To perform this asana, begin by lying on the back, with legs together and arms extended beside the body.  Breathe in and during exhale, draw both knees to the chest. Clasp hands around the knees. While holding only right knee, release left leg and extend it along the floor.

Hold this pose for 30 seconds to 1 minute. Draw left knee towards chest and clasp hands around both knees again. While holding only left knee, release right leg and extend it along the floor. Hold this pose for the same amount of time.

Finally, draw both knees to chest. It is important to follow the sequence of steps to release all the trapped gases in the digestive tract.

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.


This asana helps to strengthen back and abdominal muscles. Tones leg and arm muscles. Massages intestines and other organs in the abdomen. Helps in digestion and release of gas. Enhances blood circulation in the hip joints and eases tension in the lower back. Stretches the neck and back.

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. The digestive system is improved. Relieves constipation.

Loosens the spinal vertebrae. Massages the pelvic muscles and reproductive organs and is beneficial for menstrual disorders. Reduces fats in the abdominal area, thighs, and buttocks.

Precautions and Contra-indications

The contra-indication is that it must be avoided if there is recent abdominal surgery. Anyone suffering from a hernia, piles, severe back or waist pain should avoid this asana. Pregnant women should not practice this asana. If there is any pain, stiffness or injury, the head should remain on the floor.


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