Pavanmuktasana

Learning Objectives

Students will:
1. Improve digestion
2. Relax body
3. Release stiffness

Step-by-Step Instructions

Teacher to Demonstrate First
1. Lie on your back.
2. Bend one knee and bring it to your chest.
3. Hug your knee gently.
4. Lift your head towards the knee (optional).
5. Hold for a few breaths.
6. Slowly release.
7. Repeat with the other leg.
8. Smile and breathe calmly.

Teacher Cue:
“Hug your knee like hugging a soft toy”

Breathing & Drishti

Breathing 
Inhale softly
1. Exhale while hugging knee

Drishti (Point of Focus)
1. Look at your knee

Variations, Adaptations & Progressions

Simple Variations:
1. Use both knees together

Adaptations for common challenges
1. Low Flexibility:
a. Hold behind thigh instead of knee
2. Neck issues:
a. Keep head down
3. Attention or Sensory Challenges
a. Do one leg at a time
b. Count breaths aloud
c. Practice for fewer seconds

Fun Classroom Variation
1. Holding both knees, carefully rock forward and backward on the back
2. Do cycling clockwise and anti-clockwise

Contra-Indications & Safety Notes

Do NOT practice if the child has:
1. Stomach pain
2. Recent surgery

Teacher Safety Notes:
1. Do not force children to lift leg or neck
2. Allow students to stop anytime
3. Encourage comfort, not perfection

Inclusive Adaptations

Hearing Impairment (Deaf / Mute)
1. Demonstrate the posture visually
a. Hugging action
2. Maintain eye contact
3. ISL video support can be used (to be added)

Physical Disability
Chair-Version
1. Student sits upright on a chair
2. Feet flat on the floor
3. Raise and gently hug knee

Intellectual / Developmental Disability
(Cerebral Palsy, Down Syndrome, ADHD, Autism)
1. Use very short instructions:
a. Use play cue “hug your teddy”
2. Repeat steps calmly
3. Allow assisted practice if needed
4. Focus on participation, not stillness

Teacher Reminder (Important)
1. Gentle movement only
2. Do not correct forcefully
3. Appreciate every effort

Classroom Teaching Tips

• Best after activity
• Helps with stretching legs and relaxation
• Practice for short durations, 3–5 breaths

Assessment & Observation (Non-Competitive)

Teachers can observe:
1. Willingness to participate
2. Focus on Relaxation
(No grading or comparison between students)

Daily School Life Integration

1. After playtime
2. Before rest time or break time

Summary for Teachers

1. PawanMuktasana helps young students:
a) Improve digestion
b) Relax body
c) Release stiffness
2. It is safe, simple, and suitable for all children.
3. Instructional video
4. Image slides for the steps of the Asana
5. Infographic
6. Audio guide

Video – PawanMuktasana

Audio – PawanMuktasana

Chart – PawanMuktasana

Teacher Resource Document