Shalabhasana

The Locust Pose

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Instructions .

• Lie on the stomach with the hands under the thighs, palms facing downward.

• Stretch the legs and tense the arms.

• Raise the legs and abdomen as high as possible without bending the legs.

• Practice up to 5 times maximum per hatha yoga session.

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Breath .

• Inhale deeply in the lying-down position.

• Retain the breath inside while raising the legs and abdomen.

• Exhale while returning to the starting position.

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Concentration .

• Physical: On the abdomen, lower back, or heart.

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Sequence .

• Together with bhujangasana and dhanurasana.

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Limitations.

• Not to be practiced by sufferers of peptic ulcer, hernia, intestinal tuberculosis or people with a weak heart.

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Benefits.

• This asana tones and adjusts the functioning of the liver and other abdominal organs, especially the intestines, pancreas, and kidneys.

• It is very useful for relieving and eliminating diseases of the stomach and bowels, and it stimulates the appetite.

• It strengthens the lower-spine and heart, and tones the sciatic nerves.