Yoga Poses: Supta Pawanmuktasana(Wind Relief Pose)

Supta Pawanmuktasana(Wind Relief Pose) takes its name from Sanskrit, where “Supta” means “Recline,” “Pawan” means “Wind,” “Mukta” means “Relieve,” and “Asana” means “Pose” or “Posture.”

As the name implies, Supta Pawanmuktasana or the Reclining Wind Relief Pose helps to release unwanted gas from the digestive tract. The Pose of Reclining Wind Release or Supta Pawanmuktasana is one of the excellent asanas for digestion.

It is a traditional leg lock posture. Supta Pawanmuktasana or the reclining wind relief posture is an ideal yogasana for people trying to lose weight. It also helps cure heartburn and constipation.

And like other Asanas, it is important that the stomach is empty and that the intestines are clean when you practice Supta Pawanmuktasana or The Pose of Relieving the Reclining Wind. And always keep a space of at least four or six hours between your practice of yogasanas and food, as this will give you enough time to digest the food and create enough energy and vitality for your practice. You should practice yoga asanas in the morning. In case you can’t practice yoga in the morning, you can also practice the same thing at night.

It is considered that it is better to wake up with Supta Pawanmuktasana or The Reclining Wind Relief Pose. It is said that when you wake up with this asana, you will spend all day with ease.

The technique of practicing Supta Pawanmuktasana(Wind Relief Pose)

There are two methods to practice Supta Pawanmuktasana(Wind Relief Pose). Both can be practiced while lying on the yoga mat.

Method 1 of performing supta Pawanmuktasana or the reclining wind relief posture

  • To practice, Supta Pawanmuktasana or the attitude of relief of the reclining wind, enter Shavasana or the posture of the corpse.
  • Bend your right knee and bring your chest to the touch to practice Supta Pawanmuktasana or The Restful Pose of the Reclining Wind.
  • Interlace the fingers of your hands and put your hands together on the shin just below the right knee while keeping your left leg straight and on the floor.
  • As you inhale deeply, fill your lungs as much as possible and remain in the posture.
  • While holding your breath, lift your head and shoulders off the floor and try to touch your right knee with your nose while practicing Supta Pawanmuktasana or The
  • Relief attitude of the reclining wind.
  • Stay in the final position during some breaths or for as long as you can while practicing Supta Pawanmuktasana or The attitude of relief of the reclining wind.
  • Hold your breath while waiting for the pose while practicing Supta Pawanmuktasana or The Relieved Wind Relief Attitude.
  • Return to the original position, that is, Shavasana or The Pose of the Corpse and relax in the posture.
  • Repeat Supta Pawanmuktasana or The Reclining Wind Relief Attitude three times with the right leg and then three times with the left leg.

Method 2 of performing Supta Pawanmuktasana or the resting position of wind relief

  • To practice, Supta Pawanmuktasana or the relaxing attitude of the reclining wind, enter Shavasana or the Pose of the corpse.
  • Bend your knees and bring your thigh to touch the chest to practice Supta Pawanmuktasana or The Pose of Reclining Wind Relief.
  • Interlace the fingers of your hands and put your hands together on the shin just below the right knee while keeping your left leg straight and on the floor.
  • While inhaling deeply, fill your lungs as much as possible and remain in the posture.
  • While holding your breath, lift your head and shoulders off the floor and try to touch your right knee with your nose while practicing Supta Pawanmuktasana or
  • Reclined attitude to relieve the wind.
  • Stay in the final position for a few breaths or for as long as you can while practicing Supta Pawanmuktasana or The Supta Pawanmuktasana. Relief attitude of the reclining wind.
  • Hold your breath while holding the pose while practicing Supta Pawanmuktasana or The reclining wind relief attitude.
  • Return to the original position, that is, Shavasana or The corpse posture and relax in the posture.
  • Repeat Supta Pawanmuktasana or Reclining Wind Relief Pose three times with the right leg and then three times with the left leg.

Breathing pattern to follow while practicing Supta Pawanuktasana (Wind Release Pose)

  • Inhale while bending the knee and carrying it to your chest.
  • Exhale once your knees are touching your chest.
  • Hold your breath while holding the final Supta Pawanmuktasana or The Reclining Wind Relieving Pose.
  • Exhale deeply after relieving the pose.

Preparatory and follow-up poses for Supta Pawanuktasana or the relaxed pose of wind relief

  • Preparatory positions The various Preparatory positions for Supta Pawanmuktasana or the Attitude of Relieving the Reclining Wind are Sulabh Pawanmuktasana or Posture of Relieving the Easy Wind and Ardha Pawanmuktasana and Half-Pose of Relieving the Wind.
  • Tracking positions. The various follow-up positions for Supta Pawanmuktasana or the Attitude of Relieving the Reclining Wind are Dwi Pada Uttanpadasana or Both Elevated Legs Pose.

Benefits of Practicing Supta Pawanuktasana 

  • Supta Pawanmuktasana or The Attitude of Relieving the Reclining Wind strengthens the abdominal muscles and massage the intestines and internal organs of the digestive system and improves digestion.
  • Supta Pawanmuktasana or the reclining wind relief posture also helps release trapped gases and also helps improve digestion.
  • Supta Pawanmuktasana or The Reclining Wind Relief Pose strengthens the back muscles and also helps relieve back ailments.
  • Supta Pawanmuktasana or The Pose of Relieving the Reclining Wind tones the muscles of the arms and legs.
  • With regular practice, Supta Pawanmuktasana or Reclining Wind Relieving the Pose helps improve blood circulation in the hip area and tones the hips.
  • Supta Pawanmuktasana or The Attitude of Relieving the Reclining Wind stimulates the reproductive organs and massages the pelvic muscles.
  • With regular practice, Supta Pawanmuktasana or The Attitude of Relieving the Reclining Wind also helps to cure menstrual disorders.
  • Supta Pawanmuktasana or The Reclining Wind Relieving posture helps burn fat in the thighs, buttocks and abdominal area with regular practice.
  • Supta Pawanmuktasana o The reclined attitude against the wind stretches the back and neck and helps relieve neck pain with normal practice.
  • Supta Pawanmuktasana or the reclining wind relief posture also helps reduce respiratory system ailments, as it helps increase your body’s lung capacity when practiced with proper breathing techniques.
  • Supta Pawanmuktasana or the reclining wind relief posture is full of body energizing and revitalizes and improves your concentration.
  • Supta Pawanmuktasana o The relief of the reclining wind Pose helps to balance the mind, increases the power of concentration and induces physical and mental relaxation quickly. The thinking process becomes very clear and precise with the regular practice of Supta Pawanmuktasana or The reclining wind relief posture
  • It also helps eliminate stress and mild depression.
  • It also helps eliminate constipation with usual practice.
  • With the usual practice Supta Pawanmuktasana or the reclining wind relief posture helps to get rid of sterility and impotence.
  • Supta Pawanmuktasana or the reclining wind relief posture also helps loosen the spinal vertebrae making the spine more flexible.

Precautions and contraindications of Supta Pawanuktasana 

  • Supta Pawanmuktasana or the reclining wind relief posture puts great pressure on the hip and knee joints and should be done carefully and the person should not get hurt while practicing. Beginners should be very careful when practicing Supta Pawanmuktasana or the reclining wind relief posture.
  • People with injured or weak knees should not practice Supta Pawanmuktasana or the reclining wind relief posture as it puts a lot of stress on the knees.
  • People with back pain and sciatica should not practice Supta Pawanmuktasana or the Attitude of the Reclining Wind Relief.
  • You should also avoid practicing Supta Pawanmuktasana or the Attitude of Relieving the Reclining Wind if you have an ankle injury.
  • Exit the pose or release the posture if you feel a sharp sharp sharp pain in the legs.
  • If you have any questions about your condition, consult a doctor before practicing Supta Pawanmuktasana or the reclining wind relief posture and always practice asana under the supervision of a trained yoga expert.
  • Don’t strain yourself while practicing Supta Pawanmuktasana or The Pose of Relieving the Reclining Wind. Do not strain beyond the limits. Go as far as your body allows.
  • Supta Pawanmuktasana or the reclining wind relief posture should not be practiced if you have frequent headaches and migraines.
  • Nor should you perform Supta Pawanmuktasana or the Reclining Wind Relief Pose if you have chronic spinal or neck problems.
  • Pregnant women should also not perform supta Pawanmuktasana or the reclining wind relief posture.
  • People suffering from peptic ulcer, hernia, intestinal tuberculosis, and other similar conditions are also advised not to practice Supta Pawanmuktasana or the relief posture of the reclining wind.
  • People with neck injuries are advised to look down on the floor and keep their head in a neutral position while practicing Supta Pawanmuktasana or the reclining wind relief posture.
  • Chronic thrombosis should also not practice Supta Pawanmuktasana or the reclining wind relief posture.
  • People with high blood pressure should also not practice Supta Pawanmuktasana or the reclining wind relief posture.
  • Supta Pawanmuktasana or the reclining wind relief posture should not be performed if you have an injury or pain in the ankle.

Tips for beginners for practicing Supta Pawanuktasana 

    • If you can’t keep your head in a neutral position while practicing Supta Pawanmuktasana or the Reclining Wind Relief Pose, you can put a sheet or blanket under your head to support it.
    • Stay in the final Supta Pawanmuktasana or The Reclining Wind Relief Pose for as long as you can because your body will benefit more as your body’s retention capacity increases. You will begin to feel that you have to strain while maintaining the posture for 20 seconds; You can increase the retention capacity with constant practice.
    • Beginners can start simply by raising their legs while keeping their upper body on the floor.
    • Keep your buttocks lifted off the floor and you should try to keep your lower back touching the floor while practicing Supta Pawanmuktasana or The Relief of Wind Reclining Attitude.
    • To deepen the posture, advanced practitioners can touch their porcelain and subsequently their nose on their legs while practicing Supta Pawanmuktasana or The Attitude of Relieving the Reclining Wind.
    • It is important that your stomach is empty and that the intestines are clean when you practice Supta Pawanmuktasana or The Pose of Relieving the Reclining Wind. And always keep a space of at least four to six hours between your practice of yogasanas and food.
    • Do not force your neck while practicing asana.
    • Also, you should not stretch too much while practicing Supta Pawanmuktasana or the reclining wind relief posture because doing this can pull your thighs too close and can cause tension in your thighs.
    • Keep your toes pointing while holding the final Supt Pawanmuktasana or the Reclining Wind Relief Attitude.
    • Also, try to keep your legs together while practicing Supta Pawanmuktasana or the attitude of relieving the reclining wind.

What’s Next


Final Words

I hope you enjoy this Supta Pawanmuktasana magnificent yoga posture. Every time I do it I feel more aware of my body, I focus on the points of support, I feel the mat and the earth under my hands and feet. Is awesome!
Do you like and enjoy this posture as much as I do? Share your opinions by leaving a comment below. And if you think it could benefit another person close to you, post this article on Facebook, Whatsapp or Twitter. Thank you!

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