Shalabhasana (Locust pose)
This is the starting position.-
Lie flat on the stomach with the legs and feet together and the soles of the feet uppermost. The arms may be placed either under the body or by the sides, with the palms downward or the hands clenched. Stretch the chin slightly forward and rest it on the floor throughout the practice. Close the eyes and relax the body.
Slowly raise the legs as high as possible, keeping them straight and together. The elevation of the legs is produced by applying pressure with the arms against the floor and contracting the lower back muscles.
1)Hold the final position for as long as is comfortable without strain.
2)Slowly lower the legs to the floor.
3)This is one round.
4)Return to the starting position and relax the body with the head turned to one side.
5)Allow the respiration and heart beat to return to normal.
6)Breathing: Inhale deeply in the starting position.
7)Retain the breath inside while raising the legs and holding the position. Exhale while lowering the legs.
Benefits & Precautions:
It stimulates The parasympathetic nerves,as these nerves are particularly prominent in the regions of the neck and pelvis.
Shalabhasana stimulates the whole autonomic nervous system, especially the parasympathetic outflow.
It strengthens the lower back muscles.
1) Beginners may fitid it helpful to inhale while raising the legs.
2) Advanced practitioners may exhale after returning to the starting position.
3)Shalabhasana requires a great deal of physical effort, so it should not be practised by people with a weak heart, coronary thrombosis or high blood pressure. Those suffering from peptic ulcer, hernia, intestinal tuberculosis and other such conditions are also advised not to practise this asana.