Pawan: Wind
Mukta: Release
Asana: Pose
Ardha Pawanmuktasana at a Glance
Ardha Pawanmuktasana or the Half Wind Release Pose, is a variation of the base pose. It is a restorative pose and is considered the preparatory pose for the Pawanmuktasana yoga pose and is also included in the hip-opening yoga sequences. Both these practices can give you the same benefits.
Benefits:
- This helps to stimulate, the abdomen and digestive organs.
- It helps to stretch your lower back and lengthen your spine.
- It also helps to stretch your neck and release the stress.
- It also helps to stimulate the reproductive organs.
- It helps to tone your arms and legs.
Who can do it?
Beginners can do this asana. This asana is considered a restorative pose, so it can be done by kids, teenagers, and senior citizens. Individuals already practicing yoga, may be intermediate or advanced level can do it as the resting or preparatory pose for some yoga poses. Pregnant women also can do but only under the guidance of the prenatal yoga teacher.
Who should not do it?
People with hernia and any recent abdominal surgery should avoid doing it. If you have any severe back or hip injuries should avoid doing this asana. If you have any knee issues, consult your doctor before doing it, or avoid it if it is severe. Chronic digestive issues avoid it.
How to Do Ardha Pawanmuktasana?
Follow the Step-by-Step Procedure
- Remember to do any yoga asana before your meals or should be done after 4 to 5 hours after your meal. Use a yoga mat or any soft carpet to do the yoga poses.
- You can just lie down on the yoga mat in the Supta Tadasana pose, lie on your back, with the arms beside your body, keep your feet together be relaxed, and take deep breaths before you start the pose.
- Check on the alignment of your back and shoulders and every time you exhale be mindful of the alignment, focus, and relax.
- Inhale and raise your right leg to 60 degrees and use your core muscles to raise your right leg. Your elbows should be close to your body.
- Now while you inhale deeply, bend from the right knee (one knee at a time), close to your chest, and press it gently by hugging it with your arms.
- Exhale completely hold the position and keep a check on the left leg, the left leg is active and is grounded to the mat.
- Breathe and hold for about 5 to 8 breaths (a few breaths), breathing deeply from the belly, with every exhalation press your right thigh and knee on the abdomen.
- Feel the stretch in your lower back and your hips, with deep breathing, just release your arms and release your legs and come back to the Supta Tadasana pose.
- Now do the same steps with the other leg (left leg) and bend the left knee.
- Now relax in the Shavasana pose.
What are the Benefits of Ardha Pawanmuktasana?
- It helps to massage your digestive system, which helps to improve your digestion and relieves you from gas and constipation.
- It relieves you from mild lower back pain and stiffness from back muscles.
- It helps to reduce the fat accumulated in the waist, hip, and lower abdomen area.
- It helps your body to ease by clearing the toxins from your body which helps you physically and mentally.
- This pose works to strengthen and improve the flexibility of your hip and stretch it.
- This can also help you during the menstrual cycle, with the pain and cramps.
- This also helps to focus on your breath and body.
Health Conditions that Might Benefit from Ardha Pawanmuktasana?
- People with mild digestion issues can practice this pose regularly to get rid of the gas and constipation and have a healthy digestive system.
- This helps to increase the nutrients and oxygen supply to your digestive system and joints of the body and also improves your blood circulation to your heart.
- It stimulates and directly exercises internal organs such as the pancreas, the intestines, and other organs around the stomach.
- This pose may be helpful for diabetes as it may improve glucose absorption by the liver, fatty and peripheral tissues, and also increase the glucose uptake of the pancreas and the muscles, which reduces the glucose level in the blood.
- It helps reduce discomfort due to constipation, gas, and other digestive disorders as well as during menstrual periods.
- People with long hours of desk jobs can benefit from this asana, as this pose helps to stretch and relax your muscles.
- Stimulates by massaging the reproductive organs, which helps to improve their strength and improves your sexual health.
Safety and Precaution
- If you have a hernia or piles, or any surgery in the abdominal area, avoid practicing it.
- Avoid it if you have high blood pressure and severe heart issues.
- Any specific health concerns, consult your doctor and do it under the guidance of your yoga teacher.
- If you have neck issues, slipped disc, or shoulder pain, you should avoid doing this on the safer side.
- Do not overstretch your neck or chest muscles while doing this.
Common Mistakes
- Avoid rounding your back.
- Don’t stress your neck and shoulders.
- People with high BP should not press the folded leg too much.
- Don’t force your knee to touch the chest.
- Don’t avoid the alignment principles.
- Breathe and don’t hold your breath.
Tips for Ardha Pawanmuktasana
- This may be a very simple asana, but do some simple warmup.
- Place a yoga mat or do it on any soft surface.
- Engage your core.
- Keep your straight leg grounded.
Physical Alignment Principles for Ardha Pawanmuktasana
- Lie down in Supta Tadasana and keep your body grounded and extended.
- The bent knee should reach the chest, according to your flexibility.
- Hug your bent knee, or clasp with the fingers interlocked.
- The straight leg should be grounded.
- Your upper body and neck are rested on the mat.
- Your lower back should be flat.
- Your shoulders and neck should be relaxed.
- Keep breathing to feel the relaxation.
Ardha Pawanmuktasana and Breath
Breath is the life of all yoga poses and so is this asana as well. Inhale and lift one leg and exhale when you bring your bent knee towards the chest and feel the pressure on the abdomen. Keep the gentle breath flowing and as you release the leg, inhale and exhale and let go of all the tensions within your body and relax yourself. This pose can relax both your body and mind with proper breath coordination.
Ardha Pawanmuktasana and Variations
- Pawanmuktasana pose is one of the variations done with both legs.
- Half wind release pose, while touching your nose or forehead to your knee.
- Wind release pose, rocking and rolling after you are in the pose.
- Wind release poses to keep your knees apart.
- Wind release poses, touching your knees to your nose tip.
- Bring your knees as far as you can.
Conclusion
Ardha Pawanmuktasana is a beginner-friendly pose that helps to release stress and tension by synchronizing your movements with your breath. This simple pose helps to prevent gastric issues, constipation and a healthy digestive system. Practice regularly for more benefits. Always align properly and consult a doctor if you have had recent abdominal surgery, back pain or are pregnant before trying this pose.
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