About Pavanamuktasana

Pavanamuktasana hugs knees to chest to release abdominal discomfort and lower back tightness.

How to Perform Pavanamuktasana

1. Lie on back with legs straight.
2. Exhale, bend knees and draw them into chest.
3. Clasp hands or forearms around shins.
4. Optionally lift head bringing nose toward knees for 5-10 belly breaths; release slowly.

Key Benefits

• Massages abdominal organs and aids digestion.
• Releases lower back and hip stiffness.
• Calms mind and centers breath.

Breathing Guidance

Deep belly breaths feeling abdomen press against thighs.

Precautions & Safety

Keep head flat on mat if neck feels sensitive.

Tips for Beginners

Practice one leg at a time if holding both knees feels tight.