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