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Yoga
Cool habits to stay fit.
64. Shalabhasana I
Locust Pose
Shalabhasana, the locust, is the seventh of the 12 basic postures of hatha yoga, and the second of the three back-strengthening exercises that are part of a normal hatha yoga class. The main benefits of the locust are to build strength and flexibility in the back. The locust is the counter-stretch to the shoulder stand, the plough, and the seated forward bend. Before beginning the locust, the resting posture is done by laying on the stomach instead of the back.It is back bend, or spine stretch, using the strength of the upper and middle back to lift the weight of the legs as high as possible from a starting position face down on the floor. It improves flexibility and coordination and increases strength and stamina
Procedure:
Before beginning, rest on the stomach, your hands making a pillow under your head, one cheek resting on your hands. The toes should be touching together with the heels falling apart. Breathe deeply in this position, feeling your abdomen pressing into the floor on every inhale, relaxing your body a little bit more on every exhale. Between each of the back-strengthening exercises, be sure to alternate the side of your head resting on your hands so that both sides of your neck receive an equal relaxation.There are two phases to shalabhasana during a yoga class. The first phase is called the half locust, where each leg is lifted and held one at a time. Following this is the full locust where both legs are lifted together. The half locust is a preparatory exercise for the full locust, strengthening and helping to warm up the muscles of the back.
1. For this pose you might want to pad the floor below your pelvis and ribs with a folded blanket. Lie on your belly with your arms along the sides of your torso, palms up, forehead resting on the floor. Turn your big toes toward each other to inwardly rotate your thighs, and firm your buttocks so your coccyx presses toward your pubis.
2. Raise your arms parallel to the floor and stretch back actively through your fingertips. Imagine there’s a weight pressing down on the backs of the upper arms, and push up toward the ceiling against this resistance. Press your scapulas firmly into your back.
3. Stay for 30 seconds to 1 minute, then release with an exhalation. Take a few breaths and repeat 1 or 2 times more if you like.
Benefits:
This asana helps to relieve arthritis and rheumatism. It strengthens the whole body, particularly the lungs, abdominal organs, sciatic nerves, prostate glands and the kidneys. It also provides relief in cases of diabetes, constipation, dyspepsia, bronchitis, etc.
1. Shalabhasana strengthens the lower back muscles.
2. It gives flexibility to the back muscles and spine.
3. It can strengthen the shoulders and neck muscles
Precautions:
However, persons suffering from hernia, cardiac complaints and ulcer should avoid this asana
Position:
For this pose you might want to pad the floor below your pelvis and ribs with a folded blanket. Lie on your belly with your arms along the sides of your torso, palms up, forehead resting on the floor. Turn your big toes toward each other to inwardly rotate your thighs, and firm your buttocks so your coccyx presses toward your pubis.


Omkarasana
Upavista Konasana
Tadasana
Ardha Chandrasana
Mayurasana I
Pavanamukthasana
Mulabandasana
Ghandaberundasana
Utkatasana
Purna Bhujangasana
Parshvothanasana
Vajrasana
Setu Banda Sarvangasana
Sukhasana
Parirutha Janu Shrishasana
Surya Namaskara
Ardha Chakrasana
Shirsha Padasana
Ananda Balasana
Mandukasana

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