Wind-Removing Pose

A supine posture that draws one or both thighs towards the abdomen, inviting awareness of the hips, lower back, belly and breath.

“Lie down. Draw in gently. Let the breath make space.”

Wind-Removing Pose is a quiet floor posture that explores the relationship between hip flexion, abdominal contact and spinal support. Its simplicity makes it useful at the beginning or end of practice, where the body can settle and the breath can be observed without urgency.

The purpose is not to pull the knee as close as possible. The purpose is to find a version where the abdomen, back and breath can remain responsive while the body folds inwards.

1. 1Lie on your back with your legs extended.
2. 2Allow the back of the body to settle into the floor.
3. 3Bend one knee and draw it towards your chest or outer ribs.
4. 4Hold the shin, the back of the thigh or use a strap if helpful.
5. 5Let the opposite leg stay long, or bend that knee with the foot on the floor.
6. 6Keep the face, jaw and shoulders soft.
7. 7Breathe steadily into the space available.
8. 8Release the leg slowly and pause.
9. 9Repeat on the second side.
10. 10Explore both knees in towards the body if that feels comfortable.

Instead of searching for the “correct” position, notice:

• •Can the shoulders stay soft while the leg comes in?
• •Does the pelvis roll, tuck or stay heavy?
• •Is the breath able to move around the belly and ribs?
• •Does one side feel different from the other?

The breath may feel smaller when the thigh meets the abdomen. Rather than forcing a deep breath, notice where the breath can still move. It may spread into the ribs, back body or sides of the waist.

Observe how much effort the student uses to bring the knee in. Notice the head, shoulders, hands and breath. The shape often reveals how someone relates to compression, rest and the feeling of being folded.

Reflect after practising:

• •What changed when you used less pulling effort?
• •Could you feel the back of the body meet the floor?
• •Did the two sides ask for different versions of the pose?

Rather than mistakes, you may notice:

• •Pulling the knee aggressively
• •Lifting the head and shoulders
• •Clenching the jaw or hands
• •Holding the breath
• •Forcing the opposite leg straight
• •Over-tucking the pelvis

• •Hold behind the thigh instead of the shin
• •Keep the opposite knee bent with the foot on the floor
• •Place a folded blanket under the head
• •Use a strap behind the thigh
• •Take the knee slightly wider than the ribs
• •Practise one leg at a time only

• ✓The breath remains comfortable.
• ✓The face and shoulders stay soft.
• ✓The lower back feels supported by the floor.
• ✓The pose can be entered and released without strain.