Wind-Relieving Pose

Step by step

1. 1

   Lie down

   Lie on your back with the legs extended. Take a breath to settle.

2. 2

   Hug the knees

   On an exhale, bend the knees and draw them toward the chest, wrapping the arms around the shins. Keep the shoulders and head relaxed on the floor.

3. 3

   Gentle pressure

   Hug the knees a little closer on each exhale, feeling gentle pressure on the abdomen and a release through the lower back. Rock slowly side to side if it feels good.

4. 4

   Release

   To finish, release the legs back to the floor and rest, or extend one leg at a time to work each side.

Benefits

• ✓Traditionally used to relieve gas and support digestion
• ✓Gently releases the lower back and hips
• ✓Calming and easy to do any time
• ✓Accessible for all levels, including in bed

Common mistakes

• →Tensing the shoulders and lifting the head
• →Pulling hard on the knees instead of hugging gently
• →Holding the breath

Modifications & variations

• Draw one knee in at a time for a gentler version
• Take the knees wider if the belly feels compressed
• Place a cushion under the head

Related poses

• Bridge Pose
• Cat-Cow Pose
• Cobra Pose
• Locust Pose
• Bow Pose

Frequently asked questions

Does Wind-Relieving Pose really help with gas?

It's traditionally used exactly for that — the gentle pressure of the knees on the abdomen, with slow breathing, may help move trapped gas and ease bloating. It also releases the lower back. It's a comfort measure, not a treatment for a digestive condition.

Is it safe in pregnancy?

Keep the knees wide apart rather than pressing them into the belly, keep the pressure light, and check with your doctor. Many people prefer gentler alternatives as pregnancy progresses.