Half Locust Pose

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Ardha Shalabhasana

Techniques:

• Lie flat in a prone (face down) position on the floor
• Rest the forehead on the floor, with the legs straight and the feet together
• Stretch the toes out, with the upper feet touching the floor
• Stretch both of the arms above the head, put the palms on the floor shoulder width apart
• Breathe in and raise the left leg, right arm and upper trunk above the floor
• Look towards the finger tips
• Try to lift the arms and legs to the same height
• Hold the pose for as long as is comfortable
• Lower the left leg, right arm and head back down
• Repeat on the same side for as many rounds as is advised in the program
• Then rest for a couple of minutes
• Repeat on the other side

Contra-indications:

• Sciatica
• Severe back conditions
• Slipped disc

Benefits:

• Improves the flexibility of the neck, shoulders and back
• Strengthens the back muscles
• Develops coordination in movement