Pavana Mukta Asana

In the Sanskrit language pavana has a wide range of meanings. It mainly refers to ‘wind’ or ‘gaseous form of matter’ ...

Mukta or mukti means ‘liberation’ or ‘release’. Therefore, this yoga asana is known as the ‘wind release pose’.

This pose can be performed in dwi pada (double leg, or full) or eka pada (single leg) forms.

Eka Pada Pavanamuktasana

• Lying in shava asana, inhale and slowly draw the right knee in towards your chest.
• Wrap your hands around the knee and pull it gently towards your chest, while at the same time drawing your head/nose towards it.
• Hold this position for 20-30 seconds, breathing in a calm and relaxed manner.
• Exhale and slowly straighten your leg and relax your head back to the floor into shava asana.
• Repeat this action on the left side.

Dwi Pada Pavanamuktasana

The double leg variation is performed in the same fashion as the single leg version, except with both legs at the same time.

Effects and Benefits

In ayurvedic medicine, pavana is the equivalent of vayu dosha (vata), the ‘gaseous’ humor of the body.

In excess, this ‘wind’ causes dryness, disrupts digestion, produces muscle and joint pain, headaches, as well as insomnia, dizziness, confusion and depression. It also leads to premature ageing.

This practice expels precisely this excess wind and is, therefore, a great aid to overall health and longevity. It also quickly expels the gases from the digestive tract. Those who suffer from indigestion, stomach acidity, flatulence, constipation, and belching, colonic accumulation of gases, gastritis, gastro-intestinal ulcer should especially practice this asana. 

In cases of chronic flatulence, it can be performed alone, immediately after meals until the gas is released.

Other notable benefits include:

• The improvement of circulation of blood, notably in the lower limbs, benefiting arthritic conditions in the knees and hips.
• Lumbar back pain is also alleviated.
• It invigorates the muscles and nerves in the abdominal area, and stimulates the gastric glands into action — decongesting the liver, spleen, sex glands and the pancreas.
• Women who suffer from abnormal displacement of the uterus and other utero-genital dysfunctions will benefit.
• Because of the overall improvement of the metabolism, corpulence (obesity) is reduced and fat is expelled from the belly.
• Provides an over-all feeling of wellbeing and relaxation.

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