Wind Removing Pose (Pavanamuktasan)

This soothing supine pose compresses the abdomen by drawing one or both knees firmly into the chest, stimulating digestion and releasing tension in the lower back and hips. It is commonly used at the start or end of practice to gently awaken the digestive organs and decompress the lumbar spine after backbending or standing work. The chin may be lifted toward the knee in the fuller expression, but the head can also remain grounded for a milder version.

Cues

• Hug the knee or knees snugly into the belly on an exhale, deepening the compression gently.
• Keep the shoulders and neck relaxed — let the upper back stay broad against the mat.
• Press the opposite heel into the floor when working one leg at a time to stabilize the pelvis.
• Rock gently side to side to massage the lower back if it feels good.