GnomeYoga
Start · 7 min 5

🍄 Gnome original · Beginner

Wind-Relieving Series (Pawanmuktasana)

Gentle lying-down moves to wake the joints and let the tummy relax.

  • 7 min 5
  • 8 poses
  • 3 chapters
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You’ll need: A mat and an empty-ish belly. Move with the breath and never force.

The journey

  1. Wind-Relieving Pose1
  2. Knees-to-Chest Pose2
  3. Reclined Hand-to-Big-Toe3
  4. Upward Extended Legs (Leg Lifts)4
  5. Happy Baby5
  6. Reclined Spinal Twist6
  7. Bridge Pose7
  8. Corpse Pose8

  1. Hug 1:40

    1. Wind-Relieving Pose yoga pose illustration
      Wind-Relieving PosePavanamuktāsana

      Hug one knee to the chest, the other leg long. Breathe into the belly.

      30s × 2each side
    2. Knees-to-Chest Pose yoga pose illustration
      Knees-to-Chest PoseApānāsana

      Hug both knees. Rock gently like a little acorn.

      40s

  2. Stretch 2:05

    1. Reclined Hand-to-Big-Toe yoga pose illustration
      Reclined Hand-to-Big-ToeSupta Pādāṅguṣṭhāsana

      Lift one leg with a strap or the hands. Keep the hips level.

      30s × 2each side
    2. Upward Extended Legs (Leg Lifts) yoga pose illustration
      Upward Extended Legs (Leg Lifts)Ūrdhva Prasārita Pādāsana

      Lift both legs, or one at a time. Press the low back to the floor.

      25s
    3. Happy Baby yoga pose illustration
      Happy BabyĀnanda Bālāsana

      Hold the feet and rock side to side. Giggles are allowed.

      40s

  3. Release 3:20

    1. Reclined Spinal Twist yoga pose illustration
      Reclined Spinal TwistSupta Matsyendrāsana

      Drop the knees to one side and look the other way. Wring out the day.

      40s × 2each side
    2. Bridge Pose yoga pose illustration
      Bridge PoseSetu Bandha Sarvāṅgāsana

      Lift the hips and soften the belly. A small bridge for beetles.

      30s
    3. Corpse Pose yoga pose illustration
      Corpse PoseŚavāsana

      Rest. The wind has gone for a walk.

      90s

About this beginner yoga sequence

A gentle Pawanmuktasana-style series on the back: wind-relieving pose, knees to chest, hand-to-big-toe, leg lifts, happy baby and bridge for hips, spine and digestion.

Press Start the sequence and the gnome times each pose, chimes when it’s time to move on and tells you when to switch sides. Tap to pause, swipe to skip. Never push into pain: soft knees and a smaller shape are always the wise choice.

Keep exploring

Start · 7 min 5