Shalabhasana (Locust Pose)

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Sadhak Anshit

Steps of Shalabhasana (Locust Pose) Method 1

  • Lie down on your Stomach; place both hands underneath the thighs.
  • Breath in (inhale) and lift your right leg up, (your leg should not bend at the knee).
  • Your chin should rest on the ground.
  • Hold this position about ten to twenty seconds.
  • After that exhale and take down your leg in the initial position.
  • Similarly do it with your left leg.
  • Repeat this for five to seven times.
  • After doing it with the left leg, inhale and lift your both legs up (Your legs should not bend at the knees; lift your legs as much as you can).
  • With both legs repeat the process for two to four times.

Steps of Shalabhasana (Locust Pose) Method 2

  • Lie down on your stomach; straighten your right hand while touching the head and the ear. (Keep your right hand straight in the ground in resting position).
  • Keep your left hand on the back.
  • Now inhale; lift your head and your right hand up along with lift your left leg above the ground level.
  • Hold this position for some time.
  • After exhale and slowly- slowly come back to normal position.
  • Similarly repeat this process with your alternate hands and legs.

Steps of Shalabhasana (Locust Pose) Method 3

  • Lie down on your stomach.
  • Take your both hands behind and hold the wrists of one hand with the other.
  • Now inhale; at first lift your chest as much as you can and look upwards.
  • Slowly lift your body from the both sides.
  • Now exhale and come back to your initial position.

Benefits of Shalabhasana

  • It is beneficial in all the disorders at the lower end of the spine.
  • Most helpful for backache and sciatica pain.
  • Useful for removing unwanted fats around abdomen, waist, hips and thighs.
  • Daily practice of this Asana can cures cervical spondylitis and spinal cord ailments.
  • Strengthening your wrists, hips, thighs, legs, buttocks, lower abdomen and diaphragm.
  • Toughens back muscles.

Note: –

Don’t practice this asana in case if any surgery has done. First of all practice Ardha Shalabhasana then practice entire Shalabhasana posture. Control your breathing while doing this pose

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