Shalabhasana (The Locust Posture)
18Śalaba means a locust.
Sthiti: Prone posture; Makarāsana
Technique
• Lie down on your stomach in Makarāsana.
• Rest the chin on the floor; keep both hands beside the body; palms facing upwards
• Inhale, raise the legs off the floor as much as you can without bending the knees.
• Extend the arms and legs well to ease the lift of the body off the floor.
• Stay in this position for 10-20 seconds breathing normally.
• Exhale, bring the legs down towards the floor.
• Rest for a few seconds in Makarāsana
Note:
Pull up the knee caps and squeeze the buttocks to improve the posture. This āsana is more beneficial when performed after Bhujangāsana
Benefits
• Helps in sciatica and lower backache
• Tones the hip muscles and those in the kidney region.
• Reduces fat on the thighs and buttocks; good in weight management
• Helps the abdominal organs aiding digestion
A word of caution
• Cardiac patients should avoid this posture. Please proceed cautiously in case of sever lower back pain.
• People with high blood pressure, peptic ulcers and hernia should also avoid this posture.
Courtesy: http://www.nhp.gov.in/international-day-yoga-2015