Beginnersupine

Dwi Pada Supta Pawanmuktasana

द्विपाद सुप्त पवनमुक्तासन

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.

Anatomy Involved

Benefits

Releases lower back tension
Aids digestion and relieves gas
Stretches the glutes and hip flexors
Calms the nervous system
Very accessible for all levels
Full anatomical benefits — muscles, joints, organs →

Avoid If

Recent abdominal surgery
Pregnancy (late stage — use single leg version)
Hernia

Common Mistakes to Avoid

✕Lifting the shoulders toward the ears — keep them relaxed

✕Flattening the natural curve of the lower back

✕Tensing the facial muscles and jaw

✕Holding the breath

✕Forcing the legs into position rather than using props for support

✕Holding tension — allow complete release in the supported position

Teaching Cues

For yoga teachers — verbal cues to guide students

6 cues

1Press the back of the head gently into the floor
2Keep the lower back in its natural curve
3Relax the shoulders away from the ears
4Soften the facial muscles and jaw
5Breathe deeply into the belly
6Surrender the weight of the body to the props and the floor

Pose Details

Helps With

back paindigestive problemsanxietyinsomnia

Pose Type

restorative

Body Focus

spinelower body

Focus Areas

relaxationflexibility

Best For

beginnersseniorsprenatal

Yoga Styles

hatharestorativeyin

When to Practice

cool downrestorativeevening

Position

supine

Modify If You Have

pregnancy

Do single leg version (Eka Pada) instead of both legs.

back pain

Rock gently side to side to massage the lower back.

Target Areas

Practice Flow

Supta Tadasana

Apanasana

This pose

Supta Baddha Konasana

Savasana

About this Pose

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.

How to Practice

1. Lie on the back (supine position).

2. Arms alongside the body, palms down.

3. Inhale.

4. Exhale, draw both knees toward the chest.

5. Wrap both hands around the shins or clasp the knees.

5 more steps remaining

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Frequently Asked Questions

Common questions about Dwi Pada Supta Pawanmuktasana

What is Dwi Pada Supta Pawanmuktasana?

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.

What are the benefits of Dwi Pada Supta Pawanmuktasana?

Releases lower back tension. Aids digestion and relieves gas. Stretches the glutes and hip flexors. Calms the nervous system. Very accessible for all levels.

Who should avoid Dwi Pada Supta Pawanmuktasana?

Avoid this pose if you have: Recent abdominal surgery, Pregnancy (late stage — use single leg version), Hernia.

How many steps are in Dwi Pada Supta Pawanmuktasana?

Dwi Pada Supta Pawanmuktasana is practiced in 10 steps. Lie on the back (supine position).

Is Dwi Pada Supta Pawanmuktasana suitable for beginners?

Yes, Dwi Pada Supta Pawanmuktasana is a beginner-friendly pose suitable for all levels.

What conditions does Dwi Pada Supta Pawanmuktasana help with?

Dwi Pada Supta Pawanmuktasana is therapeutic for: back pain, digestive problems, anxiety, insomnia.

What poses should I do before Dwi Pada Supta Pawanmuktasana?

Prepare with: Supta Tadasana, Apanasana. These warm up the relevant muscles and joints.