According to a recent study, more than 60 million people suffer from digestive issues such as bloating and gas.
Gut health is a vital aspect of the overall well-being of an individual. Due to modern lifestyle and poor eating habits, many people experience frequent gut health issues. Digestive issues like IBS (Irritable bowel syndrome) hamper the daily lives of millions of people worldwide. The ancient ritual of yoga is a powerful solution against gut health issues. Yoga practices such as the wind relieving pose or Pawanmuktasana is effective against gastrointestinal concerns. In this blog post, we will understand more about the wind-releasing asana and its potential health benefits for practitioners.
What Is Pawanmuktasana?
Pawanmuktasana combines two Sanskrit words, Pawan, meaning air/wind, and Mukta, meaning to release. It is also known as the knees-to-chest pose. Thus, the asana is targeted to release the gas trapped in the lower digestive tract and the joints in the human body. It also offers other benefits for gut health, such as relief from bloating, acidity, constipation, and indigestion. Individuals can efficiently perform the posture, even if they are beginners.
As per Asana Pranayama Mudra Bandha (The ancient text on Hatha Yoga), there are three types of Pawanmuktasana
- Exercises for joints (Anti-rheumatic exercises)
- Exercises to attain good digestion ( Supta Pawanamuktasana and Jhulana Pawanamuktasana)
- Exercises to increase the flow of energy and reduce neuromuscular tangles (Shakti Bandhasana)
How Is The Wind-Relieving Pose Performed?
Follow the steps mentioned below to perform Pawanmuktasana.
- Start by lying on your back with arms alongside your body. Now, extend your feet with heels touching each other.
- Now, take a deep breath. Bend your knees and gently draw them towards your chest on an exhale, applying pressure to your abdomen. Secure the position by clasping your hands beneath your thighs.
- Inhale, then exhale, lifting your head to touch your chin with your knees.
- Now hold for 60-90 seconds, taking deep breaths.
- Exhale slowly, releasing your knees and lowering your head. Place your hands on the sides with your palms down.
- Repeat the pose 7-10 times with a 15-second interval.
Tips For Beginners
- Perform some warm-up exercises before performing the pose.
- Initiate the asana with gentle body movements.
- Ensure that your body is aligned properly
- Use cushions or blankets to support the body.
- Don’t exert yourself. Try to modify the asana in case of discomfort.
- Focus on your breath to make the body more relaxed.
- Perform the pose regularly for maximum health benefit.
- Choose a comfortable space to begin the pose.
- Seek professional guidance before initiating.
Always remember that every individual’s body is unique, so progress always occurs at a different pace for everyone. Be a part of the process rather than expecting the outcome suddenly.
Health Benefits Of The Wind Releasing Pose
Pawanmuktasana can offer numerous health benefits to those who practice it as a part of their yoga routine. Here are some of its advantages:
Improves Gut Health
Pawanmuktasana, or wind relieving pose, offers profound benefits for digestive health. The asana helps to massage the abdominal organs gently to improve digestion in the long run. The pose involves hold-and-release that helps release trapped gas and reduce bloating and indigestion. Additionally, it contributes to regular bowel movements to enhance digestive health.
Strengthens The Core Muscles
The core muscles, such as the lower back, help maintain stability and support the spine. The wind-relieving pose is targeted at strengthening the core muscles. The asana involves bending the knees toward the head, contributing to muscle toning. Practicing the asana leads to enhanced core strength, improves body posture, and prevents lower back issues. As per a study, the wind-relieving pose can also reduce early arthritis symptoms.
Increases Blood Circulation
Pawanmukasana improves blood circulation in the abdominal region. Performing the asana involves strengthening and stretching the muscles, leading to increased blood circulation. The pose consists of lifting the legs, improving blood circulation in the heart, and reducing the risk of cardiovascular disease. Moreover, efficient blood flow is crucial to maintain the proper functioning of all organs in the body.
Emotional Well-being
Apart from physiological health benefits, the asana is vital for emotional health. Deep breathing involves the pose, strengthening the connection between mind and body. The pose relieves tension in the abdominal area, which also reduces stress and anxiety. Thus, including yoga asana in your routine can help you manage your emotions and balance your body.
Regulates Flow Of Energy
Pawanmuktasana helps in balancing the flow of energy in the body. The asana targets the Manipura Chakra found in the abdominal region, emphasizing gut health and personal power. The yoga practitioner bends his legs towards his chest (energy center) to draw the pose, enhancing energy flow. Moreover, deep breathing techniques are involved, which leads to the release of tension in the body. Overall, the asana promotes strength, vitality, and holistic well-being.
Facilitates Elimination Of Toxins
The asana can help enhance the body’s natural cleansing process. The yoga pose gently stimulates the organs in the abdominal region, which helps eliminate waste from the body and aids digestion. Moreover, people who experience frequent gas and bloating can also get relief from these issues by including Pawanmuktasana in their routine. Thus, it promotes both physical and emotional well-being over time.
Enhances Flexibility
Flexibility acts as a cornerstone of the overall well-being of an individual. People with low flexibility are often more prone to injuries due to minor day-to-day activities. Pawanmuktasana involves performing gentle bending and stretching in the body, which helps increase flexibility and comfort. Moreover, it also improves your capability to perform other yoga asanas. Even if you are a beginner, it can benefit you greatly and keep you on track towards your fitness journey.
Improved Reproductive Health
Pawanmuktasana can positively impact your reproductive health. Including the asana in your yoga ritual stimulates blood flow to the pelvic area. The pose is not just beneficial for the reproductive health of women but for men as well.
Women experiencing discomfort due to periods can get relief by performing the pose. Moreover, it can also help regulate the menstrual cycle and improve fertility in women.
The asana enhances blood circulation and reduces congestion in the pelvic region in men. Thus, it prevents the risk of reproductive disorders in the long run. The controlled breathing technique also relaxes the mind and body, enhancing health and well-being.
Weight Management
This asana is perfect if you look forward to starting your fitness journey through yoga. The pose can be performed anywhere and does not require much space or effort. The asana may not help you burn calories fast, but can be a valuable addition to your fitness regime. Pawanmuktasana helps to strengthen the core muscles, which are the pillars of stability in our body. Moreover, the meditative aspect of the pose encourages you to be selective about what you consume. The calming effect of the pose alleviates stress and leads to overall well-being. Thus, it can be extremely helpful in managing weight and staying fit.
Modifications/Variations Of The Wind-Relieving Pose
The asana requires little effort to be performed as a beginner. However, it can be modified for people facing obstruction while performing it. People with excess fat on the chest/body may find it difficult to bend the knees towards the chest with their palms. Instead, they can turn the knees sideways to reduce uneasiness.
Who Should Not Indulge In Pawanmuktasana?
Although the wind-releasing pose is considered safe, people with health conditions mentioned below are advised to refrain from it.
- Recent abdominal surgery
- Pregnant women
- Senior citizens with health complications
- Hernia/Piles
- High Blood Pressure
- Recent injury
- Joint problems
It is advised to consult a doctor before performing the asana if you have any of these health issues. Pawannmuktasana can be modified per your preference if you are facing any difficulty. An experienced yoga practitioner can help you perform the pose correctly and safely.
Wrapping Up
The Wind-Relieving Pose is a helpful tool while venturing towards good health. Despite being easy to perform, Pawanmuktasana offers many advantages for our bodies, emotions, and energy. When we add this pose to our yoga routine, we get benefits like better digestion, stress relief, improved blood flow, stronger core muscles, balanced energy, and increased flexibility. The ancient practice teaches us to make our health a priority. It’s about taking it step by step, one breath, and one pose at a time, unlocking well-being along the way.
Frequently Asked Questions
- How often can we practice Pawanmuktasana?
The frequency of performing the asana is based on your fitness and preferences. You can begin by performing it once a day, then gradually increase it. Staying consistent is recommended for beginners.
- Is it beneficial for children as well?
It also has several health benefits for children, such as improved flexibility, digestion, and energy levels.
- How long should I hold my breath while performing the pose?
It is usually advised to hold your breath for 60 to 80 seconds. However, the pose can be modified if you have difficulty breathing or uneasiness. Remember not to push yourself too hard.
- I am suffering from back pain. Can I do this pose?
Unless you have a severe injury, you can modify the asana per your comfort. However, you must seek advice from a health practitioner before performing the pose if you have an injury/health concern.
Yoga Asanas
The physical postures in yoga offer a myriad of advantages for achieving holistic well-being. Here are some easy yoga poses to rewind and recharge after work.
Vrikshasana (Stand Still Like A Tree)
If you feel overwhelmed after completing your shift at work, try the Vrikshasana. The asana helps you to calm down by gently stimulating your feet. The health benefits of the pose include neuromuscular coordination and improved focus.
Adho Mukha Svanasana (Shifting Your Perspective)
The pose is also referred to as the dog’s pose and is very helpful in preventing burnout due to workload. The asana targets pain in the neck and back due to poor sitting posture. When an individual performs the pose, the blood flow increases in the brain. The asana is beneficial to get relief from migraine, early symptoms of depression, and mental fog.
Balasana (Child’s Pose)
This asana aims to reduce stress in body areas such as the neck, spine, and lower and upper back. It helps to release tension and clear your mind. Moreover, it also enhances blood flow and minimizes digestive issues caused by stress.
Shavasana ( The Corpse Pose)
The asana is usually included at the end of a yoga routine to relax the body. Stress primarily impacts our nervous system in the long run. Moreover, other symptoms of stress due to work, such as increased blood pressure and hypertension, can be reduced through the asana. You can include this posture in your nighttime routine if you have difficulty sleeping.
Bhujangasana (The Snake’s Pose)
This asana targets the spine and relieves the pain caused by bending towards the screen at work. Apart from this, it also relieves symptoms associated with depression and inflammation and improves your self-esteem. If your toxic co-workers constantly put you down, this asana can help you boost your self-confidence.
Setting Healthy Boundaries At Work
Every person is unique and has the mental and physical capacity to take on tasks. However, when we exert ourselves beyond a limit, it leads to an increase in stress. Moreover, the inability to set boundaries with toxic co-workers at work can impact your mental health negatively. Yoga poses can help us honor our limitations and work on our strengths.
Inculcates Conscious Habits
Every habit in our daily routine significantly impacts our work life. If we spend hours using phones before sleeping, then it can harm our sleep patterns. Thus, it reduces our productivity at work, which can even lead to job loss in the long run. Incorporating yoga into your fitness routine encourages mindful eating. Additionally, emphasis is given to proper sitting posture while eating, consuming a nutritious and fiber-rich diet, and taking care of digestion through various asanas like Vjarasana.
Wrapping Up
To maintain a good work-life balance, finding out the root cause and implementing steps like yoga asanas and pranayama for a balanced life is essential. It would not be easy to follow these tips initially, but eventually, it would yield fruitful results. Yoga can help you declutter your mind and pave the way for professional and personal growth. Moreover, it offers comprehensive solutions for all your health issues. A yoga practitioner can also help you modify yoga asanas and techniques per your comfort level.
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