What Are The Easy Steps Of Doing Pawanmuktasana (Gas Release Pose)

Recently, I visited a renowned doctor named Arun Dewan, Principal Director (Critical Care) & Director (Internal Medicine) in Max Super Specialty Hospital, Saket, New Delhi regarding stomach gas related issues. I was facing this gastritis issue since last few months and sometime become exaggerated, especially in the second half of my office hours. This is to my surprise that instead of recommending medicine, the doctor simply suggested me to do Pawanmuktasana or Gas Release Pose. I follow the doctor advice and relatively feeling fine now. It shows the importance of this pose, especially for stomach related problems.

What Are The Easy Steps Of Doing Pawanmuktasana (Gas Release Pose)
Gas Release Pose

Meaning of Pawanmuktasana

  • It’s a Sanskrit word comprised of Pawan means ‘air’ and mukta means ‘release.
  • It means a yoga pose that helps to release entrap gases from the stomach and intestine.
  • Not only this, the pose also helps in burning of belly fat and eases back ache, etc.
  • Pawan means air/ gas
  • Mukta means free/ release
  • Asana – yoga pose

Easy and simple steps of Pawanmuktasana

  • Roll down a yoga mat on a flat surface.
  • Lie down on your back and try to make your body relax.
  • Initially, bend the right leg and bring it towards your chest as far as possible.
  • Interlock your fingers and place it on the right leg. By doing this, put a suitable pressure on your abdomen area.
  • For adequate pressure on the stomach as well as the intestine, one should try touch the left elbow from your right palm and vice versa.
  • The left leg should be straight and stretched keeping the toes pointed outward.
  • Exhale, raised your forehead and try to touch your knee with your forehead.
  • Maintain the pose as long as you can do.
  • Bring your forehead down by inhaling and make the leg straight too.
  • Do the same procedure with the left leg.
  • This is called Supta Pawanmuktasana. This is also called Ardha Pawanmuktasana (Half Gas Release pose)
  • This is one round. Do 2-3 rounds.

Variation 1

  • Roll down a yoga mat on a flat surface.
  • Lie down on your back and try to make your body relax.
  • Make both of your legs straight and stretched.
  • Now fold both of your legs, interlock with your fingers.
  • Try to bring the legs towards your chest.
  • Exhale, slowly raise your forehead and try to touch your knees with your nose.
  • Maintain the pose as long as one can.
  • Inhale, bring the forehead down and straight your legs.
  • This is the one round.
  • Do 2-3 rounds.

Variation 2  for weight loss

  • Roll down a yoga mat on a flat surface.
  • Lie down on your back and try to make your body relax.
  • While clasping your legs with your fingers, make it ensure that your right palm touches the left elbow and vice versa.
  • Suitable pressure should be on the abdominal region.

Variation 3

  • Roll down a yoga mat on a flat surface.
  • Lie down on your back and try to make your body relax.
  • In such case, no need to raise your forehead.
  • Keep it on the yoga mat.
  • However, increase the pressure on your stomach through your legs.
  • This can be done both in case of Supta Pawanmuktasana as well as Pawanmuktasana.
  • This is also called as Sulabh Pawanmuktasana (Easy Gas release pose).

Therapeutic benefits

  • Release the trapped gases
  • Weight loss
  • Enhances blood circulation
  • Relieves constipation.
  • Strengthens the lower back
  • Sterility
  • Menstrual disorders.
  • Flatulence
  • Constipation

Contra-indications

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