The sequence of steps:
Exhaling, in 3 seconds, raise the right leg (kept straight) as high as possible without lifting the hips; keeping the left leg firmly on the ground. While raising the leg, secure the palms and contract the lower back muscles.
Maintain this pose for 6 seconds, suspending the breath (final position).
Return to starting position: Inhaling, in 3 seconds, gently bring the raised foot down to attain starting position.
Follow the above steps with the left leg.
Now, perform the Asana with both the legs rising simultaneously, while exhaling to complete 1 round.
Recommended practice: Practice 3 rounds, with pause in-between rounds.
Limitations/Contraindications: Hernia, hyper tension, heart ailments, pregnancy and peptic ulcers. People with a protruding belly will have difficulty lying in prone position.
Benefits of Shalabhasana- The Locust Pose:
Strengthens the lower back, pelvic organs, legs, hip joints and arms.
Tones the sciatic nerves.
Provide relief in backache, mild sciatica and slipped disc.
Alleviates unfavourable conditions of diseases of the stomach and bowels.
Enhances circulation to the spine and the whole upper body.
Favourably activates the kidneys, liver and all the organs of the lower part of the body.
Increases abdominal pressure, regulating intestinal function and strengthening the abdominal walls.
Stimulates the appetite.
Backache during menses can be alleviated.