Benefits of Pawanamuktasana (Gas Release Yoga Pose) and How to Do it By Dr. Ankit Sankhe

Introduction: 

Since ancient times, India has made many valuable contributions in different fields. From Hindus coming up with the number ‘zero’ to Sushruta (Father of Surgery) describing 60 types of wound treatment, 120 surgical devices and 300 surgical procedures with detailed techniques of eight types of surgery in his Sushruta Samhita, one of the significant ancient medical treatises which is considered to be an integral part of Indian medical practice.^1,2 

India is probably well known for its gift of Yoga to the world. So much so that India is known as ‘Yoga Bhoomi’ meaning Land of Yoga. Yoga is usually associated with the Hindu religion. It is actually a technique for personal growth and refinement. The various asanas and pranayamas in Yoga are aimed at bringing about a sense of balance of the body with the mind and soul.³ 

Pawanamuktasana is one of the many asanas in Yoga, which is beneficial to us in many ways. 

What is Pawanamuktasana?  

The word Pawanamuktasana is a conjunction of two Sanskrit words; Pawana meaning air or wind and Mukta meaning to release. It is also known as the wind-relieving posture. The final position of this asana helps release the trapped gas (air) in the lower digestive tract.⁴ 

It is said that Pawanamuktasana helps release undesirable air not just from the digestive tract but also from the joints of the body. It is believed that this asana has a positive influence on the physical as well as the spiritual level.⁵ 

Not many Yogic treatises describe Pawanamuktasana in detail. But, the Asana Pranayama Mudra Bandha (the most organized text on Hatha Yoga)⁶by Swami Satyanand Saraswati describes 3 types of Pawanamuktasana: 

• 1^st type – which consists of exercises for the joints (anti-rheumatic exercises). 
• 2^nd type – consists of asanas which improve the strength of the digestive system. It is also called as Supta Pawanamuktasana and Jhulana Pawanamuktasana. 
• 3^rd type –consists of asanas which enhance the flow of energy in the body and help disintegrate neuromuscular tangles in the body. It is also called Shakti Bandhasana.⁵ 

How to do it? 

For doing any Yogic asana, it is essential that one follows the proper technique of doing it, so that optimum health benefits can be obtained while minimising the risk of any injury. The steps to do the wind-relieving pose are as follows:⁶ 

• Wear comfortable clothes and lie down on your back. 
• Now bend both your knees. 
• Breathe out and curl yourself to bring both your knees towards the chest so that your head is curved, bent forward and your knees are close to the chest, with the hands at the shin. 
• Now breathe in, interlink the fingers of both hands together, and hold your legs below the knees at the level of your shin. 
• With another exhalation, lift your head so that the chin touches the knees. You may try to touch your nose or forehead to the knees too. Now relax. 
• To release this position, bring your head back to the floor. Breathing out, uncurl and extend your legs to bring them back to the ground. 
• Now relax completely in the Savasana pose (lying down flat on your back with arms slightly away from the body and legs kept extended with some distance between them.) 
• This is one cycle of Pawanamuktasana. 
• In Pawanamuktasana, it is essential to coordinate your breath with your leg movements.  
• When you touch the knee with your nose or forehead, you should feel a stretch in the lower back area. With closed eyes, concentrate on the lower back and pelvic region to feel the stretch.⁷ 

Do You Know? 

There are some interesting stories and trivia about Pawanamuktasana which make for an enjoyable read. 

• Pawanamuktasana is one among the 84 asanas described in some classical Hatha yoga texts between the 6^th and 15^th century A.D., like the Hatha Yoga Pradipika (written by Swatmarama), Gheranda Samhita (written by Gherand) and Goraksha Samhita (authored by Yogi Gorakhnath). It also finds a place in the Yoga Sutras written by Patanjali in 200 B.C.^5,8 
• In the Krishnamacharya way of Yoga, which promotes asanas as more physical postures without any association with religion or philosophy, Pawanamuktasana is referred to as ‘Apanasana’. Apanavayu, which means the air in the body is moving downwards. Hence, Apanasana means that pose is associated with anything that needs to leave the body from the anal region including digestive wastes.⁹ 
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Benefits of Pawanamuktasana: 

Pawanamuktasana offers a range of benefits to the one who practices it regularly. Some of its potential benefits are: 

1. Benefits of Pawanamuktasana for Digestive System:  

It may be beneficial in increasing the muscular contractions of the digestive tract which moves the food ahead, thus removing gas and helping prevent constipation. This may especially be beneficial to those suffering from the problem of Irritable Bowel Syndrome.⁵ 

2. Benefits of Pawanamuktasana on Blood Circulation:  

Pawanamuktasana, unlike other forward-bending asanas, does not cause a fall in blood pressure. On the contrary, it may strengthen and stretch the abdominal muscles which can cause an increase in blood circulation. This increases the nutrients and oxygen supply to the digestive system and joints of the body. Since this asana requires lifting the legs above the heart, the resulting pressure improves the blood flow towards the heart.⁵ 

3. Benefits of Pawanamuktasana for Diabetes:  

Pawanamuktasana may be beneficial for the organs in the abdomen. Due to the stretching of the abdominal muscles, there might be a regeneration of the pancreatic cells. This may improve glucose absorption by the liver, fatty and peripheral tissues. It may also increase the glucose uptake of the pancreas and the muscles, thus reducing its level in the blood.⁵ 

4. Benefits of Pawanamuktasana for the Muscles:  

Pawanamuktasana may help relax many muscles. When this asana is done, the muscles first get stretched and then relaxed. When one group of muscle is contracting, its antagonist muscle group (the group of muscles with the opposite action) are getting stretched, thus stimulating the stretch receptors. Stimulation of stretch receptors helps lengthen the muscles without any strain. This asana may also improve flexibility thus releasing any bodily tension.⁵ 

5. Benefits of Pawanamuktasana for the Lymphatic System:  

The lymphatic system is composed of lymph. It is a whitish fluid made up of white blood cells and intestinal fluid.¹⁰ The lymphatic system is important for the optimal functioning of our general and specific immune responses. Pawanamuktasana may help stimulate this external lymphatic pump.⁵ 

6. Benefits of Pawanamuktasana for Chakra stimulation: 

Pawanamuktasana may liberate the life force. Pawanamuktasana is also said to stimulate the Manipura Chakra (Naval chakra). The Manipura chakra is physically related to abdominal organs and nerves.⁵ 

7. Other benefits of Pawanamuktasana: 

• It may improve concentration levels as it enhances the blood supply to the brain.⁵ 
• It may aid in stretching the pelvic and waist muscles, tendons and ligaments as it helps produce pressure deep within the body. 
• It may help in toning the back muscles and strengthening the nerves originating from the spine.⁷ 
• It may help to burn the extra fat in the abdominal region.⁴ 
• The pelvic region and the reproductive area may also get a massage by practising this asana thus helping improve the tone of the pelvic organs.⁵ 

The practice of Yoga asanas, including Pawanamuktasana may provide many benefits; however, it is not an alternative to conventional medical treatment for any disease. Do not depend on Yoga alone as the solitary treatment protocol for any health problem. Please consult a qualified medical practitioner if you are suffering from any health condition. Besides, it is recommended that you learn and practice Yoga under the guidance of a Yoga expert, to avoid any injuries. 

Risks of Exercise 

There are certain situations where practicing Pawanamuktasana might be risky. They are: 

• Those who have injuries in the abdominal area or hernia (where an internal organ is pushed out to the exterior due to a weak area in the muscle or tissue) must avoid practising Pawanamuktasana as this asana increases the abdominal pressure.⁷ 
• Women who are pregnant must not perform this asana as it increases abdominal pressure, leading to complications.⁷ 
• Those with severe back pain and sciatica (a painful condition caused by compression of the sciatic nerve which originates from the lower part of the spine) should avoid Pawanamuktasana as it causes stretching of the lower back.⁷ 

A qualified and experienced Yoga teacher can assess your risk factors and guide you appropriately regarding the precautions to be taken while practising Pawanamuktasana. 

Conclusion  

Pawanamuktasana or wind-relieving pose is a complete asana. It benefits the endocrine system, blood circulation, nervous system, lymphatic system and the muscular system. One may practise this asana regularly, preferably under the guidance of a trained and qualified Yoga teacher, to avoid any injuries. 

Frequently Asked Questions 

1) What is Pawanamuktasana? 

The name Pawanamuktasana is derived by joining two Sanskrit words; Pawana meaning air or wind and Mukta meaning to release or freedom. It is also called as the wind-relieving pose.⁴ 

2) What are the steps of Pawanamuktasana? 

The steps of Pawanamuktasana are:  

• Lie down flat on your back.  
• Bending your knees, exhale and bring both your knees towards the chest.  
• Inhale and lock your fingers together to hold your legs below the knee at the shins.  
• Again, breathe out and try to touch the knees to your chin, forehead or nose.  
• Hold and relax in this position.  
• To release the asana, bring your head back to floor, exhale, unclasp your hands and release your legs back to the ground.  
• Relax in Savasana, which is an asana where you lie down flat on your back with arms slightly away from the body and legs extended with some distance between them.⁷ 

3) How many times should one do Pawanamuktasana? 

Pawanamuktasana should be done under the supervision of a trained and experienced Yoga teacher who can guide you regarding the frequency with which you may do Pawanamuktasana. 

4) Is Pawanamuktasana suitable for belly fat? 

Pawanamuktasana is said to be good for a flat stomach. It helps melt the extra fat cells in the belly which may help in losing a few inches off of your waist.⁴ 

5) Is Pawanamuktasana helpful if one has gas? 

Pawanamuktasana is called the wind relieving pose. It helps massage the digestive organs, especially the abdomen. It may help increase the peristaltic movements of the digestive tract, that is the contractions by which the digestive tract pushes food and air ahead, thus being helpful to relieve gases.⁵ 

References: 

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2. Singh V. Sushruta: The father of surgery. National Journal of Maxillofacial Surgery [Internet]. 2017 [cited 9 September 2022];8(1):1. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5512402/pdf/NJMS-8-1.pdf 

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6. Saraswati S. Asana Pranayama Mudra Bandha [Internet]. Ia804508.us.archive.org. 2022 [cited 15 September2022]. Available from: https://ia804508.us.archive.org/31/items/aaa_20210704/aaa.pdf 

7. 21 June INTERNATIONAL DAY OF YOGA INTERNATIONAL DAY OF YOGA Common Yoga Protocol, Ministry of Ayurveda, Yoga & Naturopathy, Unani, Siddha and Homoeopathy (AYUSH) [Internet] 4th Revised Edition, May 2019. [Cited: 2022 September 09] Available from:  http://mea.gov.in/images/pdf/common-yoga-protocol-english.pdf  

8. Riley D. Hatha Yoga and the treatment of Illness. Alternative Therapies in Health and Medicine [Internet]. 2004 [cited 9 September 2022];10(2). Available from: https://www.researchgate.net/profile/David-Riley-22/publication/8646311_Hatha_yoga_and_the_treatment_of_illness/links/612d1ac838818c2eaf702293/Hatha-yoga-and-the-treatment-of-illness.pdf 

9. Corigliano S. Devotion and Discipline: Christian Yoga and the Yoga of T. Krishnamacharya. Journal of Hindu-Christian Studies [Internet]. 2017 [cited 9 September 2022];30(1). Available from: https://digitalcommons.butler.edu/cgi/viewcontent.cgi?article=1656&context=jhcs 

10. Encyclopedia M, system L. Lymph system: MedlinePlus Medical Encyclopedia [Internet]. Medlineplus.gov. 2022 [cited 15 September 2022]. Available from: https://medlineplus.gov/ency/article/002247.htm 

Disclaimer: The information included at this site is for educational purposes only and is not intended to be a substitute for medical treatment by a healthcare professional. Because of unique individual needs, the reader should consult their physician to determine the appropriateness of the information for the reader’s situation.