Half Wind Relieving Pose, in Sanskrit known as Ardha Pavanamuktasana, is part of traditional Hatha Yoga practices, often included in sequences to aid digestion and relieve gas or bloating. It is a gentle, restorative pose that is frequently used in yoga classes and practices to prepare the body for deeper relaxation and meditation.

Benefits & Muscle Focus

• Aids digestive health by gently massaging the abdominal organs, alleviating gas and bloating .
• Provides gentle stretch and relief to the lower back, hip flexors, and psoas muscle.
• Calms the nervous system and promotes overall relaxation.

Alignment

1. Lie on your back with your legs extended and arms by your sides.
2. Bend your right knee and bring it towards your chest, reaching for the shin to draw it in towards your chest. Draw your right quad into the right ribs and reach the knee in the direction of the right shoulder.
3. Keep your left leg extended out long on the mat. Ensure your lower back is comfortably pressed into the floor; avoid arching it excessively. Keep your head and neck relaxed on the ground.
4. Modifications: bend your left knee and plant your left foot on the ground if it feels more comfortable in your low back or hip flexors. To avoid compression in the abdomen, alternate this pose with Half Happy Baby or extend the leg straight towards the sky for a hamstring stretch.

Contraindications:

• Severe lower back pain: If you have acute lower back issues, this pose might exacerbate discomfort.
• Abdominal surgery: Avoid this pose if you have had recent abdominal surgery or history of hernias.
• Pregnancy: To avoid compression in the abdomen, alternate this pose with Half Happy Baby or extend the leg straight towards the sky for a hamstring stretch.

Practice:

• Restore 20: Bedtime Yoga Routine →