Locust Pose

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Shalabh Asana

In comparison with the easier variation of Shalabhasana discussed earlier, this variation differs in intensity with which it is performed. It is an ideal practice to improve back strength and spinal flexibility. Shalabhasana is one of the positions performed at fourth and ninth places in the twelve pose sequence of Surya Namaskara. Hence, expert supervision is recommended.

Techniques:

• Lie down on the floor in prone pose
• Place the palms under the thighs to touch the floor
• Or, make a fist interlocking both palms together placed under the thighs
• Keep the elbows straight
• Keep your feet together with the chin resting on the floor
• Inhale and lift the left leg backwards without bending the knee
• Hold the lift as long as the inhalation is held (2 seconds)
• Exhale and lower the leg down
• Complete 5-10 rounds with left leg and repeat with the right leg

Contraindications:

• Hernia
• High blood pressure

Benefits:

• Improves back, buttocks and leg muscles
• Helps remove round shoulders, weak and stiff lower back
• Regulates thyroid gland
• Induces nervous balance