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Pavana Muktasana Single Leg

एकपाद पवनमुक्तासन

Eka Pada Pavana Muktasana (Single Leg Wind-Relieving Pose) is a gentle supine stretch where one knee is drawn to the chest while the other leg stays extended.

Anatomy Involved

Benefits

Relieves lower back pain
Stretches hip flexors of the extended leg
Aids digestion
Gentle and accessible
Good warm-up for deeper hip work
Full anatomical benefits — muscles, joints, organs →

Avoid If

Recent abdominal surgery
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 problemship injurysciatica

Pose Type

restorative

Body Focus

spinehips

Focus Areas

relaxationflexibility

Best For

beginnersseniorsprenatal

Yoga Styles

hatharestorative

When to Practice

cool downrestorativemorning

Position

supine

Modify If You Have

back pain

Keep the extended leg bent with foot flat on the floor.

Target Areas

Practice Flow

Supta Tadasana

Apanasana

This pose

Supta Baddha Konasana

Savasana

About this Pose

Eka Pada Pavana Muktasana (Single Leg Wind-Relieving Pose) is a gentle supine stretch where one knee is drawn to the chest while the other leg stays extended.

How to Practice

1. Lie on the back, both legs extended.

2. Arms alongside the body.

3. Inhale.

4. Exhale, bend the right knee and draw it toward the chest.

5. Wrap both hands around the right knee or shin.

5 more steps remaining

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Frequently Asked Questions

Common questions about Pavana Muktasana Single Leg

What is Pavana Muktasana Single Leg?

Eka Pada Pavana Muktasana (Single Leg Wind-Relieving Pose) is a gentle supine stretch where one knee is drawn to the chest while the other leg stays extended.

What are the benefits of Pavana Muktasana Single Leg?

Relieves lower back pain. Stretches hip flexors of the extended leg. Aids digestion. Gentle and accessible. Good warm-up for deeper hip work.

Who should avoid Pavana Muktasana Single Leg?

Avoid this pose if you have: Recent abdominal surgery, Hernia.

How many steps are in Pavana Muktasana Single Leg?

Pavana Muktasana Single Leg is practiced in 10 steps. Lie on the back, both legs extended.

Is Pavana Muktasana Single Leg suitable for beginners?

Yes, Pavana Muktasana Single Leg is a beginner-friendly pose suitable for all levels.

What conditions does Pavana Muktasana Single Leg help with?

Pavana Muktasana Single Leg is therapeutic for: back pain, digestive problems, hip injury, sciatica.

What poses should I do before Pavana Muktasana Single Leg?

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