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Wind-Relieving Pose

Wind-Relieving pose is a crucial pose for athletes to release tension at the lower back and stretch the hips. It’s a great one to practice after a workout. Wind-Relieving pose often comes towards the end of a session but you can also practice it at the start to gently open up your hips in preparation for deeper hip openers. It is the one-legged version of Knees-To-Chest pose. Both of these postures are amazing for relieving lower back pain and indigestion.

WIND-RELIEVING POSE BENEFITS

  • Stretches the hips (including the psoas), the groin, hamstrings and glutes.
  • Can help to alleviate lower back pain.
  • Relieves stress and tension.
  • Can relieve indigestion.

CATEGORY

SKILL LEVEL

  • Beginner

INSTRUCTIONS

  • Set-Up

    Lie down on your back with your arms resting by your sides.

  • Action

    Take a deep breath in. And on an exhalation, hug your right knee into your chest and press through your left heel to flex your left foot. Keep pulling your right knee in towards you as you push your right foot away. Draw your lower back down towards the mat and release any tension in your jaw, neck and shoulders.

  • Refinements

    You can move your right knee from right to left to release tension and tightness in your right hip. And also practice this pose passively—using the weight of your arms to release tension in your hips and pelvis. Breathe into your lower back if you feel soreness there.

  • Duration

    Hold the pose for 5-10 breaths on each side.

CONTRAINDICATION 

  • Avoid this pose if you have a knee or hip injury.

MASTER WIND-RELIEVING POSE

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