Wind releasing Pose

Vayu Nishkasana

  • Squat with the feet flat on the floor a comfortable distance apart.
  • Ensure the knees are in line with the toes and bend them fully.
  • Hold the insteps of feet with the hands by placing the fingers under the soles and the thumbs above.
  • Have the upper arms pressing against the inside of the knees, elbows slightly bent.
  • Raise the chin up and direct the gaze upwards.
  • Extend the spine and open the chest.
  • Hold for a few seconds, then straighten the knees and raise buttocks bringing the head forward toward the knees.
  • Accentuate the length of the spine.
  • Hold for a few seconds, then bend the knees, lower the buttocks, raise the chest and head back in the starting position.
  • Practice 5-10 rounds.


  • Inhale in squatting position.
  • Exhale in forward bend.


  • The squatting position.
  • The slight compression of the back and neck.
  • The relaxation of the upper back and shoulder muscles.
  • Synchronizing the movement with the breath.


  • Knee problems.
  • Slipped disc.
  • Hernia.


  • Improves nervous and muscular coordination.
  • Messages the pelvic organs and muscles.
  • Removes stiffness from legs, back and arms.
  • Helpful in relieving flatulence.