Traditional

Wind-Relieving Pose

Pavanamuktasana

Lie on the back and draw one or both knees tightly into the chest.

Benefits: Builds strength, mobility, and breathing awareness with steady alignment. Particularly helpful for feeling steady and present.
Props: No-props
Hold Time: 5 to 8 breaths
Cautions and Contraindications: Practice within a pain-free range. Reduce depth or use props for knee, low back, neck, wrist, or shoulder sensitivity.
Entering Wind-Relieving Pose: Lie on your back and bend one or both knees toward the chest. Wrap the hands around the shin or shinbones. Draw the thighs in toward the belly and keep the head resting down. Take a steady inhale to create length, then use the exhale to settle into the final shape.
Exiting Wind-Relieving Pose: Release the grip around the legs. Place the feet down or extend the legs back out long. Pause in a neutral position for a moment before continuing.