Wind-Relieving Pose anatomy

Wind-Relieving Pose · Pavanamuktasana · Tư thế ôm gối nâng đầu

Wind-Relieving Pose mainly works rectus abdominis, obliques, transversus abdominis, sternocleidomastoid; it stretches splenius capitis, erector spinae, multifidus, quadratus lumborum.

Opening the 3D model…

Lie on your back, bend both knees, hold the shins just below the knees (fingers interlaced or holding the opposite elbows) and draw the thighs in to the chest. On an exhale, curl the head and shoulders off the floor and bring the forehead or nose toward the knees; the back rounds and the weight rests on the sacrum and lower back. Unlike Knees-to-Chest Pose, where the head stays down and everything relaxes, here the abdominals and the front of the neck work to keep the head lifted, so the pose both stretches the back and glutes and strengthens the abs. The thighs press gently into the belly, which is why the pose is traditionally taught to support digestion. Hold for a few breaths, lower the head first, then release the legs. With neck pain, keep the head on the floor; don't practice it in pregnancy or after recent abdominal surgery.

Muscles in this pose

Working (contracting): Rectus abdominis, Obliques, Transversus abdominis, Sternocleidomastoid, Biceps brachii

Stretching: Splenius capitis, Erector spinae, Multifidus, Quadratus lumborum, Gluteus maximus, Quadriceps, Trapezius, Rhomboid major

Why these muscles work or stretch

• Rectus abdominis · Working (contracting): Curls the head and shoulders off the floor: the difference from Knees-to-Chest Pose
• Obliques · Working (contracting): Help the rectus abdominis hold the trunk curled
• Transversus abdominis · Working (contracting): Draws the navel in on the exhale
• Sternocleidomastoid · Working (contracting): Flexes the neck to hold the head off the floor
• Biceps brachii · Working (contracting): Hugs the knees to the chest
• Splenius capitis · Stretching: The back of the neck lengthens as the forehead moves toward the knees
• Erector spinae · Stretching: Lengthens as the whole back rounds
• Gluteus maximus · Stretching: Hips deeply flexed
• Quadriceps · Stretching: Knees deeply bent
• Trapezius · Stretching: Stretched as the shoulders round forward and the shoulder blades spread

Practice cues

• Exhale first, then curl the head up as the navel draws in
• Curl up from the belly with the chin gently tucked; don't jut the neck forward
• Keep the shoulders away from the ears, elbows softly wide

Benefits

• Stretches the lower back and glutes
• Strengthens the abdominals and the front of the neck
• May help relieve a bloated feeling

Cautions / contraindications

• Use caution with neck pain; keep the head on the floor
• Avoid in pregnancy or after recent abdominal or hip surgery
• Use caution with knee pain; hold the backs of the thighs instead of the shins

Easier variations

• Keep the head on the floor (Knees-to-Chest Pose)
• Hug one knee at a time with the other leg straight on the floor

General information, not a substitute for advice from a doctor or teacher.

Written and reviewed by Yoga An Viên center · Updated 23/10/2026

Related poses

• Knees-to-Chest Pose Apanasana
• Seated Cat Pose Upavistha Marjaryasana
• Rabbit Pose Sasangasana
• Caterpillar Pose Paschimottanasana (Yin)
• Cat Pose Marjaryasana
• Happy Baby Pose Ananda Balasana

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)