pavanamuktasana pose

Pavanamuktasana – The Air Free Posture

Not holding on to things, I ‘let go’ and feel relief, both emotionally and physically. Our body accumulates the stresses of all kinds. When they are released there is a wave of peace and relaxation. This asana very simple to perform yet has plenty of benefits. The practice of this posture releases flatulence and helps relieve indigestion and constipation.

You can enjoy the benefits of this asana by performing either in a dynamic way or you can remain in the posture for one to two minutes breathing normally.

Variation 1—Ekapada (with one leg):

Starting Position

  1. Lie supine at full length on a mat with your feet together and hands at the sides. Inhale.


  1. Exhaling, raise your right leg, fold it at the knee joint and clasp your knee (or shin) with both your hands interlocking at the arms.
  2. Pull the knee up to your chest and keep it firmly pressed suspending your breath and maintain the posture for six seconds.

Posture Release

  1. Release your clasped hands, inhaling, straighten your leg and bring it to the starting position.
  2. Repeat with the other leg.

Variation 2—Dvipada (with both the legs together):

The steps are the same as before except perform by lifting both the legs together.


  1. It stretches your lower back, hips & thighs, the intra-abdominal compression provides good circulation and it stretches your arms, shoulders & neck.
  2. This posture gives relief to flatulence by quickening the movement and expulsion of the intestinal flatus.
  3. It alleviates mental sluggishness by enabling the release of toxins from the body and brings about mental clarity.


Abdominal surgery, inflammation, pain, for those with a weak abdomen, or not used to exercise are requested not to put pressure in the final position, not recommended for women during menstruation and pregnancy.

Muscles Involved:

  1. Hip, knee, finger flexors
  2. Shoulder muscles, triceps, gluteus maximus and hamstrings

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