Ardha Shalabhasana - The Half-Locust Pose

he word "Shalabh" means 'locust' and "Ardha" means 'half'. This pose is an easier version of Shalabasana performed with one leg at a time. The final posture resembles a feeding locust, head lowered and tail up.

Sequence:

1. Lie down on your stomach with legs close together and hands on the sides.
2. Make sure your abdomen, chest and chin are touching the ground.
3. Clench your fists and keep them facing upwards.
4. Inhale and hold your breath.
5. Taking support of the fist, raise your left leg backwards straight up, without bending the knee.
6. The body from navel upwards should be on the ground.
7. Hold the leg in the raised position for five seconds.
8. Keep your right leg straight and steady.
9. Exhale slowly and bring your left leg down. Complete exhalation.
10. Repeat the same steps with your right leg.
11. Do three cycles of the above, alternating your legs.

Caution:

• The clenching of fist should neither be too tight nor too loose.
• Hernia and cardiac patients should not perform Ardha Shalabhasana.
• The asana should not be practiced by expectant mothers.

 

Benefits:

• It helps improve circulation of blood.
• It firms thighs, hips and buttocks by dissolving excess fat.
• Regular practice of Ardha Shalabhasana can help control diabetes.
• People suffering from constipation should practice this pose for relief.
• Women with ovaries and uterus disorders can benefit from this pose.

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Shalabhasana - The Locust Pose

In Sanskrit "Shalabha" connotes 'locust'. The final posture resembles a feeding locust, head lowered and tail up, hence the name.

Sequence:

1. Lie down on your stomach with legs close together and hands on the sides.
2. Make sure your abdomen, chest and chin are touching the ground.
3. Clench your fists and keep them facing upwards.
4. Inhale and hold your breath.
5. Taking support of the fist, raise both legs backwards straight up, without bending the knee.
6. The body from navel upwards should be on the ground. The chin should be touching the ground.
7. Raise your legs as much as you can.
8. Hold the legs in the raised position for five seconds.
9. Exhale slowly and bring your left leg down. Complete exhalation.
10. Relax.

 

Caution:

• Beginners should refrain from straining the legs while raising them.
• Practice Ardha Shalabhasana first before graduating to Shalabhasana.
• The clenching of fist should neither be too tight nor too loose.
• Hernia and cardiac patients should not perform Ardha Shalabhasana.
• The asana should not be practiced by expectant mothers.

 

Benefits:

• Muscles of lower back and legs get strengthened.
• It helps reduce flab from thighs, hips, waist, abdomen and buttocks.
• Waist becomes supple and resilient.
• Heart muscles get massaged and function well.
• Regular practice of the pose can get rid of a bulging tummy.
• Edema of ankles and feet can be treated with Shalabahsana.
• Regular practice of the pose increases lung capacity.
• Faulty spinal curvature is corrected.
• Person suffering from bronchitis can get relief with this yoga pose.

 

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