Half Wind-Relieving Pose (Ardha Pavanamuktasana)
Category: Supine / Gentle Stretch
Difficulty: Beginner
Sanskrit/Pronunciation: Ardha Pavanamuktasana (AR-dah pah-vah-nah-mook-TAHS-uh-nuh)
Main Focus: Hips, Lower Back, Abdomen, Glutes
Props: Yoga Mat, Yoga Belt, Blanket
Half Wind-Relieving Pose (Ardha Pavanamuktasana) is a gentle supine pose that stretches the hips and lower back while encouraging release through the body. Practised lying on the back with one knee drawn towards the chest and the opposite leg extended along the mat, the pose creates gentle compression through the abdomen while lengthening through the extended leg. Props can provide additional comfort and support, allowing the body to relax more fully into the pose.
- Lie flat on your back with legs extended
- Bend the right knee and draw it towards your chest, clasping hands around the shin or knee
- Keep the left leg extended and active, pressing through the heel
- Lengthen through the spine and keep shoulders relaxed
- Hold for 30 seconds to 1 minute, breathing deeply
- Release and repeat on the other side
- Relieves lower back tension and stiffness
- Stimulates digestion and eases bloating or gas
- Gently stretches the hips and hamstrings of the extended leg
- Promotes relaxation and breath awareness
- Use a strap around the thigh if reaching hands behind the knee is difficult
- Keep the extended leg bent slightly if hamstrings are tight
- Support the head with a cushion if neck feels strained
- Move slowly into and out of the pose to avoid any discomfort
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Placing a folded blanket under the head in Supine Wind-Relieving Pose helps keep the neck softly aligned and reduces strain through the upper spine. A yoga belt tied around the knee provides gentle containment, making it easier to draw the legs in without overgripping or tension. This supported variation encourages a more relaxed release through the lower back and hips while still supporting the natural benefits of the pose.
Props to Support Half Wind-Relieving Pose (Ardha Pavanamuktasana)
Props can help make Half Wind-Relieving Pose more comfortable and accessible. Practise on a cushioned yoga mat to provide support beneath the spine and back body, or place a folded blanket beneath the head for additional cushioning. A yoga belt can be looped around the bent leg if reaching it comfortably with the hands is difficult, helping you draw the knee towards the body without straining the shoulders or upper body.
