PA-0129

Wind-Removing Pose

Pavanamuktasana

BeginnerCore FoundationsCore & Stability

At a glance

A gentle, three-stage supine sequence from this room's fixed practice, hugging first one knee, then the other, then both together, each held for a set count. It's a simple, accessible pose that releases the low back and gently compresses the digestive area, often used as a settling or closing sequence.

“Hug each stage fully before moving to the next.”

Essence

The three stages build on each other, and rushing through the single-knee stages to get to the final both-knees hug skips some of what makes this sequence effective. Each stage offers a slightly different release, and giving each its own full count matters.

Intention

To gently release the low back and hips through a three-stage sequence of knee hugs, held to a specific count each.

What this pose develops

Physical

  • •Gentle low back release
  • •Hip flexor stretch
  • •A mild, comfortable compression through the abdomen

Mental

  • •A settling, calming quality
  • •Patience with a simple, unhurried sequence

Teaching concepts

  • •Cueing each stage to receive its own full count, not rushed through to reach the final stage
  • •Offering this pose as a genuinely restful moment within a more demanding practice

How to practise

  1. 1Lie on the back, and hug the right knee toward the chest, holding for the count.
  2. 2Release and hug the left knee toward the chest for the same count.
  3. 3Hug both knees toward the chest together for the final count.
  4. 4On this last stage, if comfortable, lift the chin toward the chest as well.
  5. 5Release fully, extending the legs to rest.

Alignment exploration

Instead of searching for the “correct” position, notice:

  • •Low back stays in contact with the floor throughout, gently releasing rather than straining.
  • •The non-hugged leg stays extended and relaxed during the single-knee stages.
  • •Shoulders stay relaxed, not hunching up during any stage.

Breath

An easy, natural breath throughout. This pose doesn't need a specific technique, since its gentle nature tends to invite a naturally slower breath on its own.

Teacher’s eye

Notice if a student is rushing through the single-knee stages to reach the final one. Each stage offers something slightly different, and giving all three their full count is part of what makes this sequence effective.

Student practice

Reflect after practising:

  • •This is a really restful pose, even within a demanding practice. Let yourself settle into each stage.
  • •The final chin-to-chest addition is optional. Skip it if it doesn't feel comfortable today.

Common movement strategies

Rather than mistakes, you may notice:

  • •If time is limited, shortening all three stages equally preserves the sequence's balance better than skipping any one of them entirely.

Modifications

  • •Skipping the chin-to-chest addition in the final stage.
  • •Shorter hold times for all three stages if needed.

Completion check

  • ✓Extend the legs fully to rest, taking a moment before moving to the next pose in the sequence.

Related poses

Prepares for

Sit-Up (transition)

Complements

Child's Pose

Alternatives

Shorter hold times

Regressions

Shorter hold times

Related movement concepts

Three distinct stages, each offering something differentGentle release as the pose's primary functionFull count per stage rather than rushing to the end

Search tags

corebikrambeginnerrestorative

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