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Wind-Relieving Series (Pawanmuktasana)

Gentle lying-down moves to wake the joints and let the tummy relax.

8 poses 7 min Beginner Hips, spine & digestion Warm-up · Flow · Cool-down

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A gentle Pawanmuktasana-style series on the back: wind-relieving pose, knees to chest, hand-to-big-toe, leg lifts, happy baby and bridge for hips, spine and digestion.

What you need: A mat and an empty-ish belly. Move with the breath and never force. · 100% free to follow, print as PDF, or customize in our free yoga sequence creator.

Warm-up 2 poses · 1 min 40 s

  1. Knees-to-Chest Pose — yoga pose in Warm-upKnees-to-Chest Pose30 s · each sideHug one knee to the chest, the other leg long. Breathe into the belly.
  2. Knees-to-Chest Pose — yoga pose in Warm-upKnees-to-Chest Pose40 sHug both knees. Rock gently like a little acorn.

Flow 3 poses · 2 min 5 s

  1. Reclined Hand-to-Big-Toe — yoga pose in FlowReclined Hand-to-Big-Toe30 s · each sideLift one leg with a strap or the hands. Keep the hips level.
  2. Upward Extended Legs (Leg Lifts) — yoga pose in FlowUpward Extended Legs (Leg Lifts)25 sLift both legs, or one at a time. Press the low back to the floor.
  3. Happy Baby — yoga pose in FlowHappy Baby40 sHold the feet and rock side to side. Giggles are allowed.

Cool-down 3 poses · 3 min 20 s

  1. Reclined Spinal Twist — yoga pose in Cool-downReclined Spinal Twist40 s · each sideDrop the knees to one side and look the other way. Wring out the day.
  2. Bridge Pose — yoga pose in Cool-downBridge Pose30 sLift the hips and soften the belly. A small bridge for beetles.
  3. Corpse Pose — yoga pose in Cool-downCorpse Pose90 sRest. The wind has gone for a walk.