One-Legged Wind-Relieving Pose anatomy
One-Legged Wind-Relieving Pose · Eka Pada Pavanamuktasana · Tư thế ôm một gối
One-Legged Wind-Relieving Pose mainly works quadriceps (left), biceps brachii; it stretches gluteus maximus (right), erector spinae, iliopsoas (left), gastrocnemius (left); hamstrings (left), tibialis anterior (left), transversus abdominis stabilize.
Opening the 3D model…
Lie on your back with the left leg straight on the floor; bend the right knee, interlace the hands over the shin just below the knee and hug the right thigh in toward the chest, knee aiming at the right shoulder. Head, shoulders and back stay on the floor and the sacrum doesn't curl up; the back of the left thigh presses down, the left foot is flexed with the toes pointing at the ceiling. The back of the right hip and the lower back stretch gently while the front of the straight leg's hip lengthens. A gentle pose, often done before or after hugging both knees; if the knee is sore, hold the back of the thigh instead of the shin.
Muscles in this pose
Working (contracting): Quadriceps (left), Biceps brachii
Stretching: Gluteus maximus (right), Erector spinae, Iliopsoas (left), Gastrocnemius (left)
Stabilizing: Hamstrings (left), Tibialis anterior (left), Transversus abdominis
Why these muscles work or stretch
- Quadriceps · Working (contracting): Gently engaged to keep the straight-leg knee straight
- Biceps brachii · Working (contracting): Hugs the knee to the chest
- Gluteus maximus · Stretching: Right hip deeply flexed: the main stretch
- Erector spinae · Stretching: Mainly in the lower back: the pelvis tilts back slightly while the sacrum stays on the floor
- Iliopsoas · Stretching: Straight-leg hip: the front of the hip lengthens as the other knee comes to the chest
- Gastrocnemius · Stretching: Gently stretched with the knee straight and the foot flexed
- Hamstrings · Stabilizing: The back of the thigh presses lightly into the floor to keep the leg still, without gripping
- Tibialis anterior · Stabilizing: Keeps the foot gently flexed, reaching through the heel
- Transversus abdominis · Stabilizing: Keeps the lower back and sacrum quiet on the floor as the knee comes in
Practice cues
- Draw the knee toward the shoulder on the same side, not across the body
- Press the back of the straight thigh into the floor and reach through the heel
- Keep the head and shoulders on the floor, shoulders relaxed away from the ears
Benefits
- Gently stretches the buttock and lower back on the bent-leg side
- Lengthens the front of the hip of the straight leg
- May help the lower back relax after long sitting or standing
Cautions / contraindications
- Use caution with knee pain; hold the back of the thigh instead of the shin
- Avoid after recent abdominal or hip surgery
- In pregnancy, draw the knee out to the side to spare the belly; don't lie back long
Easier variations
- Hold the back of the thigh, or loop a strap behind it
- Bend the other knee with the foot on the floor to ease the lower back
General information, not a substitute for advice from a doctor or teacher.
Written and reviewed by Yoga An Viên center · Updated 18/10/2026
How to practice this pose (YogaWay, in Vietnamese)
Related poses
- Reclining Hand-to-Big-Toe Pose Supta Padangusthasana
- Standing Split Urdhva Prasarita Eka Padasana
- Knees-to-Chest Pose Apanasana
- Hand-Under-Foot Pose Padahastasana
- Happy Baby Pose Ananda Balasana
- Intense Side Stretch (Pyramid Pose) Parsvottanasana
A free community project by Yoga An Viên center · Model: Z-Anatomy (CC BY-SA 4.0), based on BodyParts3D © DBCLS (CC BY-SA 2.1 JP)