Ardha Shalbhasana
Source: The Yoga Institute
The word “Ardha Shalbhasana” is derived from a Sanskrit word “Ardha” meaning “half”; “Shalbha” meaning “locust”; and “Asana” meaning “posture” or “seat”. It is commonly called as “Half Locust Pose” in English.
STEPS TO BE FOLLOWED:
Lie down on your chest (prone line).
Slowly get your feet together and hands by the side of the body. Place your hands under the thighs such that the palm is facing or touching the mat, and entire arm is under the trunk. You can either keep your hands flat with palms pressed again the mat, or make the fist of your hands under the thighs.
Now inhaling, lift your right leg up without bending at your knee, the movement of the lower limb is from the hip joint and not fron the knee.
Hold this posture for 30 seconds to 1 minute (3 to 5 breaths).
Slowly while exhaling drop your leg down.
Repeat the same from the opposite side.
BENEFITS:
It helps in making the lower and middle back strong.
It helps in hip join flexibility.
It tones the glute muscles, and makes them stronger.
It also tones and strengthens the hamstring muscles.
It helps in digestion, as it massages the visceral organs.
It has benefits for the reproductive system as well as helps in balancing the hormones.
It also helps in keeping the entire spine flexible and strong.
CONTRA-INDICATIONS:
Pregnancy.
Acute back pain.
Menstruation.
Cardiac diseases.
Hernia.
Recent injury on back, legs or shoulders.
DISCLAIMER:- PLEASE PRACTICE UNDER THE SUPERVISION OF YOGA TEACHER/ YOGA EXPERT.
