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7 Steps and Benefits of Ardha Pavanamuktasana (Half Wind-Relieving Pose)

Pavanamuktasana - Wind Relieving Pose

As the name suggests, Ardha Pavanamuktasana (half wind relieving pose) releases the abdominal gases. It is said that a man with a healthy brain and stomach is wealthy. The name Pavanamuktasana comes from Sanskrit words Pavan, meaning wind, Mukta, meaning relief and Asana means posture. This pose helps you in your weight loss too.

Steps to perform – Pavanamuktasana (Half Wind Relieving Pose):

Steps for Ardha Pavanamuktasana or Half Wind Relieving Pose
  • Step 1 – Lie on your back. Keep your legs together and place your hands beside your body.
  • Step 2 – Take a deep breath and bring your right knee near your chest as you exhale. Then press your thigh on your abdomen with clasped hands.
  • Step 3 – Breathe again. Now lift your head and chest to touch your right knee with your chin as you exhale.
  • Step 4 – Hold the pose and take a long breathe in and out.
  • Step 5 – When exhaling, increase the pressure on your chest by tightening the grip of your hands around the knee.
  • Step 6 – Relax and come to normal position by loosening the grip while inhaling.
Final Step  for Ardha Pavanamuktasana or Half Wind Relieving Pose
  • Step 7 – Now, repeat the same steps with your left leg.
  • Step 8 – You can clasp both the legs and roll from side to side or rock up and down for 3-5 minutes and then relax to complete the pose.

You can try the alternate posture of wind relieving pose

Final Step for Pavanamuktasana or  Wind Relieving Pose

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Release from the Pose

In order to release from the pose, follow the given steps.

Step 1 – Straighten the neck and bring back your head to the ground.

Step 2 – Release the arms and keep them sideways.

Step 3 – Straighten the legs and keep them at 90 degrees from the ground while inhaling.

Step 4 – Finally, lower the legs and come back to the initial position.

Benefits of Wind Relieving Pose (Pavanamuktasana)

  • Performing this Asana regularly strengthens your back and abdominal muscles.
  • It is useful for toned legs and arms.
  • The abdominal muscles and other organs get massaged.
  • The Constipation problem gets cured, and the gases get relieved.
  • Blood circulation gets enhanced in the hip joints.
  • Lower back muscles get relaxed.


Pavanamuktasana benefits can only be achieved if you practice the pose while taking precautions. These include-

  • Skip the Asana if you have abdominal surgery.
  • Do not practice it in case of pregnancy.
  • Those with hernia and piles must also avoid it
  • If having neck pain, you must be doing it
  • The Asana should also be not done in menstruation.
  • Lastly, do not strain your neck or overstretch while doing the pose.

Time Spent doing Pavanamuktasana

To begin with, pavanamuktasana, you can practice it for about 10 seconds. Then, as you master the pose, you can extend it up to a minute. Moreover, it is very beneficial to practice this pose on waking.

The Science of Pavanamuktasana

Pavanamuktasana or the wind relieving pose is best for releasing abdominal gas. It is believed that a person will remain healthy if the mind is at peace and nothing is ailing the stomach. Since the mind and body are intimately connected; thus, a strong digestive system is essential to have a peaceful mind.

Pavanamuktasana is known to strengthen the abdominal and back muscles. In addition, it massages the internal organs and intestine, thereby releasing the trapped gas and improving digestion. Apart from this, it also improves blood circulation in the hip area and tones the muscles in the arms.

Piya C is internet savvy health and lifestyle blogger. She covers beauty, relationship, diet and many more topics. #blogger #author Want to connect with me? Follow me. I reply my every DM & tweet.

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