Dwi Pada Supta Pawanmuktasana
द्विपाद सुप्त पवनमुक्तासन
Beginnersupine
Target Muscles
lower backhip flexorsglutes
Benefits (5)
- + Releases lower back tension
- + Aids digestion and relieves gas
- + Stretches the glutes and hip flexors
- + Calms the nervous system
- + Very accessible for all levels
Avoid If (3)
- - Recent abdominal surgery
- - Pregnancy (late stage — use single leg version)
- - Hernia
About
Dwi Pada Supta Pawanmuktasana (Both Legs Wind-Relieving Pose) is a gentle supine pose where both knees are hugged to the chest to release lower back tension and aid digestion.
Step-by-Step Instructions
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1. Lie on the back (supine position).
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2. Arms alongside the body, palms down.
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3. Inhale.
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4. Exhale, draw both knees toward the chest.
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5. Wrap both hands around the shins or clasp the knees.
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6. Hug the knees to the chest — keep shoulders on the floor.
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7. Head stays on the floor — do not lift the chin.
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8. Lower back presses into the floor — this is the stretch.
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9. Hold for 8-10 deep breaths, drawing knees slightly closer on each exhale.
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10. Slowly extend legs, rest in Savasana.