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Muktasana: Embracing Liberation in the Release Pose

  • Asana


Muktasana, commonly known as the Release Pose, is a gentle and liberating yoga posture that encourages relaxation and surrender. The name “Muktasana” comes from the Sanskrit words “Mukta,” meaning release or liberation, and “asana,” signifying a yoga pose. This seated asana offers a sense of freedom and calmness, making it a perfect pose for meditation and inner reflection. In this article, we delve into the history, significance, benefits, step-by-step guide, and variations of practicing Muktasana.

Unraveling the Roots of Muktasana

This pose has its origins in traditional Hatha Yoga, an ancient system of yogic practices. The pose is mentioned in classic yoga texts like the Hatha Yoga Pradipika and the Gheranda Samhita. Throughout history, Muktasana has been revered for its ability to induce a state of relaxation and inner peace.

Embracing Liberation through Muktasana

Muktasana embodies the essence of liberation and letting go. By releasing physical tension and mental chatter, practitioners can experience a sense of freedom and clarity. The pose invites individuals to surrender to the present moment and find peace within themselves.

Step-by-Step Guide to Practicing Muktasana


Follow these step-by-step instructions to embrace the Release Pose and experience liberation:

  1. Begin in a comfortable seated position, with your legs extended in front of you.
  2. Bend your right knee and hug it into your chest, holding your right foot with both hands.
  3. Gently rock from side to side, massaging your right hip and lower back.
  4. Release your right leg and repeat the same process with your left leg, hugging it into your chest.
  5. After hugging both knees, extend your legs in front of you and fold your torso forward over your legs.
  6. Rest your hands on your shins, ankles, or feet, depending on your flexibility.
  7. Relax your shoulders, lengthen your spine, and allow your forehead to move toward your knees.
  8. Breathe deeply and hold the pose for several breaths, allowing yourself to let go and unwind.

The Liberating Benefits of Muktasana

Muktasana offers a range of physical, mental, and emotional benefits:

  • a) Relaxation: The pose induces a state of relaxation, reducing stress and tension.
  • b) Flexibility: Regular practice of this pose improves flexibility in the hips, lower back, and hamstrings.
  • c) Digestive Health: The forward fold stimulates the abdominal organs, aiding digestion.
  • d) Calmness of Mind: The meditative quality of the pose promotes a sense of inner calm and stillness.
  • e) Emotional Release: It can serve as a gateway for releasing emotional blockages and finding inner freedom.

Variations and Modifications

Muktasana can be adapted to suit individual needs and abilities:

  • a) Use Props: If folding forward is challenging, place a bolster or cushion on your legs to support your upper body.
  • b) Bent Knees: If you have tight hamstrings, practice the pose with your knees slightly bent.

The Art of Surrendering in Muktasana

Muktasana is not just a physical pose; it is an opportunity to practice the art of surrender and letting go in all aspects of life. Embrace the moment fully, allowing thoughts to come and go without attachment or resistance.

Precautions and Contraindications

While Muktasana is generally safe for most practitioners, consider the following precautions:

  • a) Lower Back Issues: If you have lower back problems, practice the forward fold with caution and avoid deep rounding of the spine.
  • b) Pregnancy: Pregnant individuals should perform Muktasana with support and avoid excessive pressure on the abdomen.


Muktasana, the Release Pose, offers a profound journey into relaxation and inner freedom. As practitioners surrender to the present moment and let go of physical and mental tension, they discover the liberating power within themselves. The art of releasing in Muktasana extends beyond the yoga mat, providing valuable lessons in finding peace and contentment in everyday life. With consistent practice and a willingness to embrace the moment, individuals can embrace the essence of Muktasana and experience true liberation—both on and off the mat.

Read more about the history of yoga.

Read more about other Asanas.