Pavanamuktasana — Wind-Relieving Pose

BeginnerFlexion Lumbar Decompression

30s 2 reps

A gentle supine pose that relieves tension in the lower back and aids digestion.

How to perform

Lie on the back. Draw one knee toward the chest, clasping it with both hands, while the other leg stays extended and grounded. Hold, then switch sides.

Breathing

Inhale to lengthen the spine; exhale to draw the knee in closer. Breathe smoothly.

Benefits

Relieves lower-back tension, gently massages the abdomen, and releases trapped gas.

Anatomical focus

Psoas MajorAbdominals

Draw the knee gently; let the lower back soften toward the floor.

Precautions

Keep the extended leg relaxed. Avoid pulling the knee with force.

Practice within a comfortable range and stop if you experience pain, numbness, dizziness, or any concerning symptom. These are yoga and wellness movements intended to work the hip-flexor and anterior-hip region — not medical claims, and not a substitute for professional medical advice or treatment.