Wind-Relieving Pose
PavanamuktasanaA supine pose hugging the knees into the chest to release the lower back and hips. A gentle reset used to close a practice or between backbends.
- 01Lie on the back with the legs extended.
- 02Draw both knees into the chest and wrap the arms around the shins.
- 03Let the lower back release into the floor.
- 04Keep the head, neck, and shoulders soft on the mat.
- 05Rock gently side to side to massage the lower back if it feels good.
- 01Let the tailbone stay heavy on the floor.
- 02Soften the shoulders and jaw.
- 03Draw the knees toward the armpits, not just the chest.
- 01Lifting the head and straining the neck — let it rest on the mat.
- 02Yanking the knees so the tailbone lifts hard — keep the low back released.
- 03Holding the breath — let it move slowly and settle.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.