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| Salabhasana
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| Salabha means locust. The body resembles a locust while in the final position of the asana, hence the name. This backbend pose is actually more challenging and interesting than what it seems at the first sight. This Locust Pose is an effective means for strengthening the back of the torso, legs, and arms in preparation for the deeper backbends. The therapeutic Applications of the asana includes Fatigue, Flatulence, constipation, lower back pain and indigestion.
Steps for Practice Salabhasana:
 Take prone lying position, legs together, toes of the legs backward, sole towards the sky. Hands by the side, palms upward, fingers together the ground.
Folding both the hands at elbows bring them under the shoulder (as in Bhujangasana) fingers together, pointing forward.
Now raise both the legs upward slowly without bending them at knees, and maintain. Then bring the legs down slowly.
Salabhasana (Second technique)
The only difference in Salabhasana practiced traditionally is in the position of hands. In this technique the legs are raised keeping hands straight by the side, closing the fists and fingers towards sky. The remaining technique is same.
Benefits of Salabhasana
The strain caused by this asana mainly on the centers the lower vertebra of the spinal cord and the muscles of the abdomen and thighs activates their blood circulation.
As a result of this the concerned organs become more active and efficient.
This strain is effective on small and big intestine and certain enzyme producing glands.
Strengthens the muscles of lower abdomen.
Is beneficial in digestion and removes constipation.
Gives strength to the lungs.
Strengthens the muscles of the spine, buttocks, and backs of the arms and legs.
Stretches the shoulders, chest, belly, and thighs.
Improves posture
Stimulates abdominal organs
Helps relieve stress
Precautions during Salabhasana
The legs should not bend at knees.
While coming back to the original position bring the legs on the ground very slowly.
People suffering from Back problems, TB in intestine, Ulcer in stomach, hernia should consult Yoga expert before practicing this asana.
Jerks and unbearable strains should be avoided.
Students with neck injuries should keep their head in a neutral position by looking down at the floor; they might also support the forehead on a thickly folded blanket.
This asana is not recommended in Headache & serious back injury.
Beginners Tip : Beginners sometimes have difficulty sustaining the lift of the torso and legs in this pose. You can do the pose with the legs lifted alternately off the floor. For example, if you want to hold the pose for a total of 1 minute, first lift the right leg off the floor for 30 seconds, then the left leg for 30 seconds.
A challenging variation of Salabhasana is called Makarasana. Makara refers to Sea Monster. The legs are raised in this pose exactly as in Salabhasana, but the fingers are clasped and then the palms are pressed against the back of the head, with the index fingers hooked up underneath the base of the skull. With the upper torso lifted, open the arms out to your sides.
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