When travelers arrive in Rishikesh, they often come with big dreams of yoga. Some want headstands by the Ganga, others imagine long meditations in caves, and a few just want to stretch their stiff bodies after weeks of buses and trains.
At Prakruti Yogashala, I’ve met them all. And yet, no matter where someone begins, I usually guide them toward the same starting point: Pawanmuktasana.
It doesn’t look glamorous. You won’t see many Instagram yogis posting photos of it. But quietly, almost humbly, it does its work—freeing joints, soothing digestion, calming the restless mind.
For beginners, it’s the perfect doorway. For experienced practitioners, it’s the reminder we all need: yoga isn’t about complexity, it’s about presence.
What Pawanmuktasana Really Means
The word comes from Sanskrit:
Pawan → wind, energy, or prana
Mukta → release, freedom
Asana → posture
So, Pawanmuktasana is the series of postures that help release blocked wind and energy from the body.
Literal, yes—but in practice, it feels more poetic. Imagine a closed window in a room. The air inside grows stale. The moment you open it, fresh breeze rushes in. That’s what these movements do inside the body.
The Three Groups of Movements
We usually teach Pawanmuktasana in three parts, moving slowly with the breath. Each part feels like opening a new door in the body.
- For Joints & Muscles (Anti-Rheumatic Group)
Small, gentle circles with ankles, knees, wrists, shoulders.
The kind of movements you might have done as a child without even calling it yoga.
They loosen stiffness, improve circulation, and ease joint pain.
One of our older students once said after class: “It felt like oiling my bones from the inside.” Exactly that.
- For Digestion (Abdominal Group)
Hugging the knees into the chest (Supta Pawanmuktasana), gentle twists, simple core squeezes.
They massage the belly, stimulate digestion, and relieve constipation.
Many travelers in India discover this part after a heavy thali meal and wonder why they never learned it before.
- For Energy Flow (Shakti Bandha Group)
Movements for the hips, pelvis, and lower back—areas where most of us store hidden tension.
Releasing here isn’t just physical. Students often feel lighter, calmer, more balanced after practicing.
🌿 Pawanmuktasana Benefits
People often underestimate it. But practice regularly, and the benefits are clear:
Joints feel open and free
Digestion improves, bloating reduces
Circulation and lymph flow increase
Arthritis and stiffness become lighter
Nervous system calms down
Anxiety reduces, sleep deepens
Energy flows more smoothly in the body
At our shala, I’ve seen tired travelers walk in heavy and walk out glowing—after nothing more than these simple movements.
How to Begin (Yoga for Beginners)
If you’re new to yoga, this is one of the most forgiving places to start. No flexibility required, no experience needed.
Move with your breath. Inhale as you open, exhale as you close.
Go slowly, almost meditatively.
Repeat each exercise 5–10 times.
Pause often—close your eyes, notice the effect.
💡 Try 10–15 minutes in the morning before breakfast. It sets a completely different tone for the day.
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Practicing in Rishikesh
Rishikesh is alive with advanced yoga practices—arm balances on the ghats, chanting echoing across the river, endless asana classes. But at Prakruti Yogashala, we’ve discovered something simple: the practices that look easiest are often the most transformative.
There’s something special about practicing Pawanmuktasana here. The sound of the Ganga in the distance, the Himalayan air cooling your skin, morning sun warming the floor of the shala… even rotating your ankles feels meaningful.
Our school was built for this—creating a space where beginners don’t feel rushed or judged, and where experienced yogis can return to the basics with fresh eyes.
So if you’re wondering where to begin, or if your body feels stiff and tired, don’t look for the most complicated yoga posture. Start here.
Circle your wrists. Move your knees. Hug your belly gently and breathe.
It doesn’t matter how it looks—what matters is how it feels.
Yoga isn’t about performance, it’s about presence. And sometimes the smallest movements—done slowly, with awareness—bring the deepest freedom.
And if your path ever leads you to Rishikesh, come visit us at Prakruti Yogashala. We’ll guide you through Pawanmuktasana step by step, and maybe afterward share a chai together by the river. Because that’s yoga too—simple, human, and full of life.
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