- Lie on the stomach (prone position), with chin resting on the mat
- legs stretched full length–toes pointing outwards.
- Rest the arms by the sides, palms facing down–slightly pushed under the thighs.
- Close the eyes and be at ease, maintaining the body awareness.
The sequence of steps Shalabhasana – The Locust Pose
- Exhaling, in 3 seconds, raise the right leg (kept straight) as high as possible without lifting the hips; keeping the left leg firmly on the ground. While raising the leg, secure the palms and contract the lower back muscles.
- Maintain this pose for 6 seconds, suspending the breath (final position).
- Return to starting position: Inhaling, in 3 seconds, gently bring the raised foot down to attain starting position.
- Follow the above steps with the left leg.
- perform the Asana with both the legs rising simultaneously, while exhaling to complete 1 round
- Practice 3 rounds, with pause in-between rounds.
precaution for Shalabhasana
- Hernia, hypertension, heart ailments, pregnancy and peptic ulcers.
- People with a protruding belly will have difficulty lying in a prone position.
Benefits of Shalabhasana
- Shalabhasana Strengthens the lower back, pelvic organs, legs, hip joints and arms.
- Shalabhasana helpsTones the sciatic nerves.
- Shalabhasana also Provides relief in backache, mild sciatica and slipped disc.
- Shalabhasana helps in unfavourable conditions of diseases of the stomach and bowels.
- Shalabhasana Enhances circulation to the spine and the whole upper body.
- Shalabhasana Favourably activates the kidneys, liver and all the organs of the lower part of the body.
- Shalabhasana Increases abdominal pressure, regulating intestinal function and strengthening the abdominal walls.
- Shalabhasana Stimulates the appetite.
- Shalabhasana Backache during menses can be alleviated.