Yoga is an ancient discipline designed to unite the body, mind, and spirit through controlled breath, physical postures (asanas), and focused meditation.
While numerous asanas exist, a select few stand out for their profound therapeutic and strengthening influence on the human system.
This essay, with the colored pencil drawings of the asanas, will closely examine four particularly classical and potent poses: Bhujangasana (Cobra Pose), Pawanmuktasana (Wind-Relieving Pose), Chakrasana (Wheel Pose), and Salabhasana (Locust Pose).
We will detail their spiritual meanings, step-by-step instructions, immense health benefits, and important safety precautions. Consistent practice of these fundamental asanas promises to significantly enhance spinal flexibility, optimize digestive function, fortify the entire back and abdominal core, and foster profound mental relaxation.
2. Bhujangasana (Cobra Pose)
2.1 Meaning and Origin
The word “Bhujangasana” comes from the Sanskrit words “Bhujanga” (meaning “serpent” or “cobra”) and “Asana” (meaning “pose”).
True to its name, this asana resembles a cobra raising its hood. It is a foundational backbend in yoga that appears in sequences such as Surya Namaskar (Sun Salutation).
2.2 Steps to Perform Bhujangasana
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Lie flat on your stomach with your legs together and toes pointing outward.
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Place your palms beside your shoulders, elbows close to the body.
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Inhale deeply and slowly lift your head, chest, and abdomen off the floor, using the strength of your back muscles.
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Keep your navel touching the floor and gaze upward gently.
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Hold the position for 15–30 seconds, breathing deeply.
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Exhale slowly and return to the starting position.
3. Pawanmuktasana (Wind-Relieving Pose)
3.1 Meaning and Origin
Pawanmuktasana is derived from Pawan (air or wind), Mukta (release), and Asana (pose).
As the name suggests, this pose helps in the release of trapped gas from the intestines and improves digestive function.
3.2 Steps to Perform Pawanmuktasana
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Lie on your back with your legs extended and arms by your sides.
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Inhale and bend your right knee, bringing it toward your chest.
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Clasp your hands around the knee and press it against your abdomen.
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Lift your head and touch your chin or nose to your knee while exhaling.
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Hold for 20–30 seconds, then release and repeat with the left leg.
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Finally, repeat the pose with both knees together.
4. Chakrasana / Urdhva Dhanurasana (Wheel Pose)
4.1 Meaning and Origin
The Sanskrit word “chakra” means “wheel,” and “asana” means “pose.” This deep backbend forms a full arch resembling a wheel.
It is also called Urdhva Dhanurasana, meaning “upward bow pose.” Chakrasana is considered a powerful heart-opener and energizing asana in yoga.
4.2 Steps to Perform Chakrasana
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Lie flat on your back with your knees bent and feet hip-width apart.
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Place your palms beside your ears, fingers pointing toward your shoulders.
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Press firmly into your hands and feet as you inhale, lifting your body off the ground.
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Straighten your arms and legs to form an arch, keeping your head relaxed between your arms.
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Hold for 10–20 seconds, breathing steadily.
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Exhale and gently lower your body back down.
5. Salabhasana (Locust Pose)
5.1 Meaning and Origin
The term “Salabhasana” is derived from “Salabha,” meaning “locust” or “grasshopper.” The pose mimics a locust lifting its body off the ground, emphasizing strength and control in the back muscles.
5.2 Steps to Perform Salabhasana
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Lie on your stomach with arms alongside your body, palms facing upward.
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Keep your chin on the floor and legs together.
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Inhale deeply and lift your legs, head, chest, and arms off the floor.
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Keep your body weight on the abdomen and lower ribs.
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Hold the pose for 15–30 seconds, breathing evenly.
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Exhale and slowly return to the starting position.
6. Integrating These Poses into Your Yoga Practice
Combining Bhujangasana, Pawanmuktasana, Chakrasana, and Salabhasana in a balanced sequence offers holistic benefits to both the body and mind. Start your session with Pawanmuktasana to awaken the digestive system and gently warm up the spine. Follow with Bhujangasana to activate the back muscles and enhance flexibility. Progress to Salabhasana for strengthening and spinal alignment, and conclude with Chakrasana for a full-body stretch and energy release.
For best results:
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Practice early in the morning on an empty stomach.
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Maintain steady, rhythmic breathing throughout.
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Follow each pose with a short relaxation in Shavasana (Corpse Pose).
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Consistency is key—regular practice leads to noticeable improvement in posture, strength, and inner calm.
7. Conclusion
The four yoga postures—Bhujangasana (Cobra Pose), Pawanmuktasana (Wind-Relieving Pose), Chakrasana (Wheel Pose), and Salabhasana (Locust Pose)—each offer unique benefits that enhance physical vitality, flexibility, and emotional well-being. Together, they form a powerful combination that nurtures spinal health, digestive function, and inner balance.
By integrating these asanas into your daily routine with mindful breathing and correct alignment, you not only strengthen your body but also cultivate a deeper connection between mind and spirit — the ultimate goal of yoga.
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