One of the most powerful benefits of Pawanmuktasana is its capacity to anchor awareness in the body. The slow, repetitive nature of these movements invites practitioners to feel the texture of each motion—how the joints move, how the breath flows, and how the muscles respond.

This is what makes Pawanmuktasana a mindfulness practice in itself. The awareness developed through these joint exercises becomes the foundation for deeper yogic states such as Pratyahara (withdrawal of senses) and Dharana (concentration).

A study by Schmalzl et al. (2015) found that mindful movement practices, including yoga, enhanced interoceptive awareness, the internal sense of the body’s physiological condition, which has been shown to improve emotional regulation and stress resilience.

1. Padanguli Naman (Toe Bending)

Stimulates the nerve endings in the feet, encourages circulation to lower extremities, and improves foot arch integrity—crucial for posture and balance.

2. Goolf Naman and Chakra (Ankle Bending and Rotation)

Mobilises ankle joints, preventing stiffness. This is especially beneficial for those who sit or stand for prolonged periods, promoting better lymphatic return.

3. Janu Naman and Chakra (Knee Bending and Rotation)

Restores the range of motion in the knees, strengthens supporting ligaments and muscles, and helps in early stages of osteoarthritis management (Ebnezar et al., 2012).

4. Ardha and Poorna Titali Asana (Half and Full Butterfly)

Loosens up the hip joints, groin, and inner thighs. Aids in releasing pelvic tension, especially useful for those with lower back issues or menstrual discomfort.

5. Shroni Chakra (Hip Rotation)

Improves hip mobility and enhances stability for walking and standing. It also supports the sacroiliac joint, essential for spinal alignment.

6. Mushtika Bandhana, Manibandha Naman & Chakra (Hand and Wrist Movements)

These exercises combat repetitive strain injuries, such as carpal tunnel syndrome, and increase circulation in the hands. Ideal for people who use keyboards or phones excessively.

7. Kehuni Naman (Elbow Bending) & Skandha Chakra (Shoulder Rotation)

Encourages better upper body mobility, releases shoulder and neck tension, and supports good posture, especially for those with sedentary jobs.

8. Greeva Sanchalana (Neck Movements)

Mobilises cervical spine, reduces neck stiffness and headaches, and supports nervous system balance by stimulating the vagal tone (Porges, 2007).

These exercises are widely used in yoga therapy, rehabilitation, and geriatric fitness. A clinical study conducted in 2011 showed that Pawanmuktasana practices reduced the severity of musculoskeletal complaints and improved general wellbeing in middle-aged women (Telles et al., 2011).

Moreover, these movements are accessible to individuals with limited mobility, making them ideal for seniors or individuals recovering from injuries.

Unlike dynamic workouts or stretches, Pawanmuktasana is performed with slowness, breath coordination, and awareness, transforming them into meditative movements. This practice cultivates body mindfulness, essential for reducing stress and anxiety.

Research has shown that body-based mindfulness practices improve psychosomatic integration—the ability to understand and respond to internal bodily cues, which is often impaired in modern lifestyles (Farb et al., 2015).

One of the most transformative elements of Pawanmuktasana lies not only in its gentle, systematic movements but in the conscious integration of breath with each action. In yogic tradition, the breath—or prana, the vital life force—is the bridge between the body and the mind, and breathing techniques (pranayama) are essential to fully experiencing the benefits of yoga. When synchronised with Pawanmuktasana, proper breathing enhances physiological efficiency, mental focus, and energetic balance. Each movement becomes a breath-led experience, where inhalation often accompanies expansion or lifting, and exhalation supports contraction, release, or downward motion. This rhythm fosters a harmonious flow of energy and facilitates greater muscular relaxation, especially in stiff or immobile joints. Scientifically, synchronised breathing activates the parasympathetic nervous system, which helps reduce stress and inflammation—common contributors to joint pain and muscular tension (Brown & Gerbarg, 2005).

When practitioners consciously breathe through each movement, they not only supply more oxygen to the muscles and tissues but also enhance circulation to the joint capsules, helping to nourish and detoxify them more effectively. Furthermore, breathing awareness anchors the mind in the present moment, making the practice deeply meditative rather than mechanical.

This present-moment focus, supported by slow, diaphragmatic breathing, reduces mental distractions, improves proprioception, and strengthens mind-body coordination (Saoji et al., 2019). For example, when performing Greeva Sanchalana (neck movements), a slow exhale while turning the head can release built-up tension more effectively than simply rotating without breath awareness. Likewise, during Ardha Titali Asana (half butterfly), exhaling while pressing the knee down promotes muscle relaxation and joint space awareness, allowing deeper, pain-free mobility over time.

From a subtle energy perspective, conscious breathing in Pawanmuktasana helps to unblock stagnant pranic flows, especially in the joints—considered minor marma (energy) points in Ayurveda. This aids in preventing energy congestion and associated stiffness. Regularly engaging in joint movements with mindful breath also trains the lungs to expand more fully, thereby increasing lung capacity and respiratory efficiency—a benefit particularly important for elderly or sedentary individuals. Research supports this; a study by Singh et al. (2022) found that breath-synchronised yoga movements improved ventilatory function and lowered stress levels in middle-aged adults. The breath, therefore, becomes both a tool and a teacher—guiding practitioners toward safe movement, deeper awareness, and inner calm.

Without conscious breathing, Pawanmuktasana risks becoming merely a set of repetitive exercises; with breath, it transforms into a holistic experience that nourishes the body, soothes the nervous system, and cultivates mindfulness. Integrating proper breathing not only augments the physical benefits of joint mobility but also opens a doorway to deeper emotional and energetic balance, aligning with the broader goals of yoga—to harmonise the body, mind, and breath.