Wind-Relieving Pose

Pavanamuktasana

Recline and hold one or both knees toward the abdomen; the shape often overlaps with Apanasana.

Pavana means wind; mukta means released. Commonly called Wind-Relieving Pose.

Movement guidance

Preparation
Lie on the back with the legs relaxed.
Entry and alignment
Bend one or both knees toward the body without lifting the shoulders or pressing hard.
Hold and breathe
Avoid strongly compressing the abdomen or lifting the neck to deepen the shape. Keep breathing comfortably without holding your breath.
Exit and next movement
Release the arms, place the feet down, and slowly extend the legs to rest.