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58. Purna Shalabhasana
Full locust pose
After performing shalabhasana II one can proceed to practice the still more advanced posture of shalabhasana explained below.Full locust is one of the most difficult postures to improve in the Bikram Yoga series. The posture triggers and strengthens the mid-spine helping to prevent lower back pain. It is also effective at strengthening and toning the hips and buttocks. Time to target the mid-spine. From a belly down position on the towel, turn the chin in and stretch the arms out to the side in line with the shoulders, palms down.Keep the legs, knees and feet together and make sure they stay active throughout the pose, with the calves, thighs and buttocks tight.The Salabhasana (Locust Pose) is a stretching pose that focuses on the abdomen, thorax, and the upper and lower back. The primary benefits of the yoga Locust Pose are to build flexibility and strength in the back. This pose is a counter-stretch to Paschimothanasana (Seated Forward Bend), Plough Pose (Halasana) and Sarvangasana (Shoulder Stand). Before you start the Locust pose, the resting pose is performed by lying down on the stomach rather than the back.
After staying 8 to 10 seconds in the earlier posture slowly bend the legs and the trunk so that the feet touch the crown to the head.The legs and thighs should be stretched well .Hold in this position for 8 to 10 seconds with normal breathing.1. Lie on the floor, face down. Ensure you keep your lips, nose and forehead in contact with your mat. Lie with the tops of your feet and hands resting on the floor, with your arms loosely arrange at a 30-40 degree angle away form the body, like the wings of a plane. Your feet should be hip width apart.2. Inhale and, using your whole core: glutes, lower back, abdominals, breathe in lift your arms, legs off the floor as high as you can.3. You should be pushing your hands and feet up towards the ceiling so that your body starts to curl in on itself in the middle. Aim to have as little of your body as you can actually in contact with the ground.4. Hold for ten seconds and then release slowly ? not with a thud and a few choice swearwords ? back to the floor. Repeat twice.
1.Firming of the abdomen, upper arms, hips and thighs.
2.Increase in spinal strength and flexibility.
3.Improved flexibility and tone of spinal muscles.
4. Relief and prevention of lower backache
5.Relief of lumbago, rheumatism, arthritis and menstrual problems.
6. Correction of bad posture.
7.Improves function of liver and spleen
The Locust Pose is a great yoga posture, but is not considered practical for most individuals as a posture for meditation. It puts a lot of stress on the hip joints and knee and should be approached with care, especially by beginners. Some of the Locust Pose precautions include avoiding this pose if you have injured or weak knees as a lot of stress is put on the knees. Also, refrain from practicing this pose if you have sciatica. You should also avoid this pose if you have an injury to the ankle.
Lie face down on the floor on your stomach, hands stretched backwards close to the body and the legs straight. Making fists of the hands bring them together beneath the thighs with the wrists touching.

Urdhwamukha Tittibhasana
Shalabhasana II
Mayurasana I
Ananda Balasana
Vrischikasana I
Triangya Mukothanasana
Purna Dhanurasana
Dwi pada Shirshasana

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