Pavanamuktasana (Wind-Relieving Pose) is a gentle supine yoga pose where you pull one or both knees toward your chest while lying on your back. It relieves lower-back tension, stretches the glutes and hip extensors, and gently massages the abdominal organs. It is one of the simplest, most restorative yoga poses.
Muscle Group
Back, Glutes, Hips, Yoga
Equipment Required
Bodyweight
Type
Flexibility
Equipment
Band
Difficulty
Intermediate
Key Benefits
- Relieves lower-back tension and tightness
- Stretches the glutes and hip extensors
- Gently massages the abdominal organs
- Aids digestion and relieves gas (hence the name)
- Calming and restorative
- Suitable for all levels including complete beginners
How to perform
- Lie flat on your back. Extend both legs straight.
- Bend your right knee and bring it toward your chest. Clasp both hands around your right shin.
- Gently pull your knee closer to your chest. Keep your left leg extended flat on the floor.
- Press your lower back into the floor. Relax your shoulders and neck.
- Hold for 20 to 30 seconds. Breathe deeply into your belly.
- Release and switch to the left knee.
- For the full pose: pull both knees to your chest simultaneously and rock gently side to side.
- This pose is calming and restorative — no effort or strain should be involved.
FRONT VIEW
BACK VIEW
Glutes
Primary
Lower Back
Primary
Hamstrings
Primary