Pavan Muktasana: Relieve Gas and Constipation Naturally with This Yoga Pose

Pavan Muktasana

Today, let’s learn Pavan Muktasana, The word Pavan Muktasana means Anti-Flatulence Pose.

It is an intra-abdominal compression pose that helps release excessive gases.

This asana should be done first in the morning to relieve constipation, release trapped gases, and help the body feel relaxed and ready for other postures.

🔄 Method of Practice

Start in a relaxed posture, lying supine on the ground with both palms facing downwards.

First, inhale completely.

While exhaling, lift your right leg slightly above the ground, fold it at the knee, and bring it toward your chest.

Clasp both arms around the knee and press it toward the chest.

Hold the posture using the yoga breathing rhythm:

• 3 seconds for lifting

• 6 seconds holding breath (breathe out and tuck your stomach in)

• Then inhale for 3 seconds, straighten the leg, and lower it down.

This is the Eka Pada Pavan Muktasana (single leg variation). Repeat the same process with the left leg: lift, clasp, press, hold, and return with the same breathing rhythm.

🧘‍♀️ Full Pavan Muktasana with Both Legs

Now practice Pavan Muktasan with both legs together.

• First, inhale. While exhaling, fold both legs toward the chest.

• Clasp tightly with both arms as if hugging your knees.

• Press your stomach, tuck it in, and breathe out completely.

• Hold for 6 seconds, then inhale and release your arms, straighten the legs, and return to the ground.

💪 Benefits of Pavan Muktasana

When practiced systematically, Pavan Muktasan offers deep intra-abdominal compression. This helps in:

1. Improving digestion

2. Releasing gases

3. Toning abdominal muscles

4. Stimulating sluggish liver

5. Supporting kidney function due to gentle pressure

Keep your shoulders and neck on the ground. Do not lift your head. This ensures proper exercise of:

• Shoulder muscles

• Glutes

• Pelvic muscles

• Triceps

• Hamstrings

Pavan Muktasana helps release chronic constipation and brings a feeling of let go — even vairagya (detachment), offering deep physical and mental relaxation.

⚠️ Limitations and Contraindications

Those with knee problems should not clasp their knees directly. Instead, hold the thigh area below and gently bring legs toward the chest.

Avoid Pavan Muktasan in these conditions:

• Heart issues

• High blood pressure

• Pregnancy

• During menstruation

• Hernia

• Piles

• Abdominal inflammation (pain or swelling)

Always begin with one leg, Only attempt with both legs when respiration and abdominal comfort are stable.

❓ FAQs about Pavan Muktasan