Reviewed By: Pramod Kerkar, MD, FFARCSI

Supta Pawanmuktasana gets its name from Sanskrit where "Supta" means "Recline", "Pawan" means "Wind", "Mukta" means "Relieving" and "Asana" means "Pose" or "Posture".

As its name suggests, Supta Pawanmuktasana or The Reclined Wind Relieving Pose helps in releasing unwanted gas from the digestive tract. The Reclined Wind Releasing Pose or Supta Pawanmuktasana is one of the excellent asana for digestion.

It is a traditional leg lock pose. Supta Pawanmuktasana or The Reclined Wind Relieving Pose is an ideal Yogasana for people trying to lose weight. It also helps in curing acidity and constipation.

And like other Asanas, it is important that your stomach is empty and bowels are clean when you practice Supta Pawanmuktasana or The Reclined Wind Relieving Pose. And always keep a gap at least four to six hours between your yogasanas practice and meal because this will give you enough time to digest the food and create enough energy and vitality for your practice. You should practice yogasanas in the morning. In case you cannot practice yoga in the morning, you can practice the same in evening as well.

It is considered best to wake up with Supta Pawanmuktasana or The Reclined Wind Relieving Pose. It is said that when you wake up with this asana, your whole day will be spent with ease.

Technique Of Practicing Supta Pawanuktasana Or The Reclined Wind Relieving Pose

Technique Of Practicing Supta Pawanuktasana Or The Reclined Wind Relieving Pose

There are two methods of practicing Supta Pawanmuktasana or The Reclined Wind Relieving Pose. Both can be practiced while lying on the yoga mat.

Method 1 Of Performing Supta Pawanmuktasana Or The Reclined Wind Relieving Pose

  • To practice Supta Pawanmuktasana or The Reclined Wind Relieving Pose, get into Shavasana or The Corpse Pose.
  • Bend the right knee and bring the thigh to touch the chest to practice Supta Pawanmuktasana or The Reclined Wind Relieving Pose.
  • Interlock the fingers of your hands and clasp the hands on the shin just below the right knee while keeping the left leg straight and on the ground.
  • While inhaling deeply, fill your lungs as much as possible and stay in the pose.
  • While holding the breath, raise your head and shoulders from the ground and try to touch the right knee with the nose while practicing Supta Pawanmuktasana or The
  • Reclined Wind Relieving Pose.
  • Stay in the final position for a few breaths or for as long as you can while practicing Supta Pawanmuktasana or The Reclined Wind Relieving Pose.
  • Retain your breath while holding the pose while practicing Supta Pawanmuktasana or The Reclined Wind Relieving Pose.
  • Return to the original position i.e. Shavasana or The Corpse Pose and relax in the pose.
  • Repeat Supta Pawanmuktasana or The Reclined Wind Relieving Pose three times with the right leg and then three times with the left leg.

Method 2 Of Performing Supta Pawanmuktasana Or The Reclined Wind Relieving Pose

  • To practice Supta Pawanmuktasana or The Reclined Wind Relieving Pose, get into Shavasana or The Corpse Pose.
  • Bend both the knees and bring the thigh to touch the chest to practice Supta Pawanmuktasana or The Reclined Wind Relieving Pose.
  • Interlock the fingers of your hands and clasp the hands on the shin just below the right knee while keeping the left leg straight and on the ground.
  • While inhaling deeply, fill your lungs as much as possible and stay in the pose.
  • While holding the breath, raise your head and shoulders from the ground and try to touch the right knee with the nose while practicing Supta Pawanmuktasana or The
  • Reclined Wind Relieving Pose.
  • Stay in the final position for a few breaths or for as long as you can while practicing Supta Pawanmuktasana or The Reclined Wind Relieving Pose.
  • Retain your breath while holding the pose while practicing Supta Pawanmuktasana or The Reclined Wind Relieving Pose.
  • Return to the original position i.e. Shavasana or The Corpse Pose and relax in the pose.
  • Repeat Supta Pawanmuktasana or The Reclined Wind Relieving Pose three times with the right leg and then three times with the left leg.

Breathing Pattern To Be Followed While Practicing Supta Pawanuktasana Or The Reclined Wind Relieving Pose

  • Inhale while folding your knee and bringing it to your chest.
  • Exhale once your knees are touching your chest.
  • Retain your breath while holding the final Supta Pawanmuktasana or The Reclined Wind Relieving Pose.
  • Exhale deeply after relieving the pose.

Preparatory And Follow Up Poses For Supta Pawanuktasana Or The Reclined Wind Relieving Pose

  • Preparatory Poses. The various Preparatory poses for Supta Pawanmuktasana or The Reclined Wind Relieving Pose are Sulabh Pawanmuktasana or Easy Wind Relieving Pose and Ardha Pawanmuktasana and Half Wind Relieving Pose.
  • Follow Up Poses. The various Follow-Up poses for Supta Pawanmuktasana or The Reclined Wind Relieving Pose are Dwi Pada Uttanpadasana or Both Legs Raised Pose.

Benefits Of Practicing Supta Pawanuktasana Or The Reclined Wind Relieving Pose

  • Supta Pawanmuktasana or The Reclined Wind Relieving Pose strengthens the abdominal muscles and massages the intestines and internal organs of the digestive system and thereby improves digestion.
  • Supta Pawanmuktasana or The Reclined Wind Relieving Pose also helps in releasing trapped gases and also helps in improving digestion.
  • Supta Pawanmuktasana or The Reclined Wind Relieving Pose strengthens the back muscles and also helps in relieving back ailments.
  • Supta Pawanmuktasana or The Reclined Wind Relieving Pose tones the muscles of the arms and the legs.
  • With regular practice Supta Pawanmuktasana or The Reclined Wind Relieving Pose helps in improving the circulation of blood in the hip area and tones the hips.
  • Supta Pawanmuktasana or The Reclined Wind Relieving Pose stimulates the reproductive organs and massages the pelvic muscles.
  • With regular practice Supta Pawanmuktasana or The Reclined Wind Relieving Pose also helps to cure menstrual disorders.
  • Supta Pawanmuktasana or The Reclined Wind Relieving Pose helps in burning fat in the thighs, buttocks, and abdominal area with regular practice.
  • Supta Pawanmuktasana or The Reclined Wind Relieving Pose stretches the back and neck and helps in relieving pain in neck with regular practice.
  • Supta Pawanmuktasana or The Reclined Wind Relieving Pose also help in reducing ailments of the respiratory system as it helps in increasing the lung capacity of your body when it is practiced with proper breathing techniques.
  • Supta Pawanmuktasana or The Reclined Wind Relieving Pose is a full body energizer and revitalize and it improves your concentration.
  • Supta Pawanmuktasana or The Reclined Wind Relieving Pose helps in balancing the mind, increases the power of concentration, and induces physical and mental relaxation quickly. The thinking process becomes very clear and precise with regular practice of Supta Pawanmuktasana or The Reclined Wind Relieving Pose
  • It also helps in getting rid of stress and mild depression.
  • It also helps in getting rid of Constipation with regular practice.
  • With regular practice Supta Pawanmuktasana or The Reclined Wind Relieving Pose helps in getting rid f sterility and impotence.
  • Supta Pawanmuktasana or The Reclined Wind Relieving Pose also helps in loosening of the spinal vertebrae thus making the spine more flexible.

Precautions And Contraindications While Practicing Supta Pawanuktasana Or The Reclined Wind Relieving Pose

  • Supta Pawanmuktasana or The Reclined Wind Relieving Pose puts a lot of stress on the hip joints and knee and should be done with care and the person should not get hurt while practicing. Beginners should be extra careful while practicing Supta Pawanmuktasana or The Reclined Wind Relieving Pose.
  • People with injured or weak knees should not practice Supta Pawanmuktasana or The Reclined Wind Relieving Pose as a lot of stress is put on the knees.
  • People with back ache and sciatica should not practice Supta Pawanmuktasana or The Reclined Wind Relieving Pose.
  • You should also avoid practicing Supta Pawanmuktasana or The Reclined Wind Relieving Pose if you have an injury to the ankle.
  • Get out of the pose or release the pose if you feel a sudden sharp and shooting pain in your legs.
  • If you have any doubts about your condition, consult a physician before practicing Supta Pawanmuktasana or The Reclined Wind Relieving Pose and always practice asana under the supervision of a trained yoga expert.
  • Do not over exert yourself while practicing Supta Pawanmuktasana or The Reclined Wind Relieving Pose. Do not push yourself beyond the limits. Go only as far as your body allows.
  • Supta Pawanmuktasana or The Reclined Wind Relieving Pose should not be practiced if you have frequent headaches and migraine.
  • You should also not perform Supta Pawanmuktasana or The Reclined Wind Relieving Pose if you have any chronic spinal or neck problems.
  • Pregnant women should also not perform Supta Pawanmuktasana or The Reclined Wind Relieving Pose.
  • People suffering from peptic ulcer, hernia, intestinal tuberculosis and other such conditions are also advised not to practice Supta Pawanmuktasana or The Reclined Wind Relieving Pose.
  • People with neck injury are advised to look down on the floor and keep the head in a neutral position while practicing Supta Pawanmuktasana or The Reclined Wind Relieving Pose.
  • People with heart problems like chronic thrombosis should also not practice Supta Pawanmuktasana or The Reclined Wind Relieving Pose.
  • People with High Blood Pressure should also not practice Supta Pawanmuktasana or The Reclined Wind Relieving Pose.
  • Supta Pawanmuktasana or The Reclined Wind Relieving Pose should not be performed if you have any injury or pain in the ankle.

Tips While Practicing Supta Pawanuktasana Or The Reclined Wind Relieving Pose

  • If you are not able to keep your head in a neutral position while practicing Supta Pawanmuktasana or The Reclined Wind Relieving Pose, you can put a sheet or blanket below your head to support it.
  • Stay in the final Supta Pawanmuktasana or The Reclined Wind Relieving Pose for as long as you can because your body will benefit more as the holding capacity of your body will increase. You will start feeling that you have to put efforts while holding the pose for 20 seconds; you can increase the holding capacity with constant practice.
  • Beginners can start by just lifting their legs while keeping their upper body on the ground.
  • Keep your buttocks lifted off the floor and you must try to keep your lower back touching the floor as you practice Supta Pawanmuktasana or The Reclined Wind Relieving Pose.
  • To deepen the pose, advanced practitioners can touch their china and subsequently their nose on the legs while practicing Supta Pawanmuktasana or The Reclined Wind Relieving Pose.
  • It is important that your stomach is empty and bowels are clean when you practice Supta Pawanmuktasana or The Reclined Wind Relieving Pose. And always keep a gap at least four to six hours between your yogasanas practice and meal.
  • Do not strain your neck while practicing the asana.
  • Also, you should not overstretch while practicing Supta Pawanmuktasana or The Reclined Wind Relieving Pose because doing this can pull the thighs too close and may cause strain in the thighs.
  • Keep your toes pointed while holding the final Supta Pawanmuktasana or The Reclined Wind Relieving Pose.
  • Also, try to keep your legs together while practicing Supta Pawanmuktasana or The Reclined Wind Relieving Pose.
Pramod Kerkar

Written, Edited or Reviewed By:

, MD,FFARCSI

Pain Assist Inc.

Last Modified On: May 2, 2018

This article does not provide medical advice. See disclaimer

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