Salabhasana

ONE*

Salabha means a locust. The pose resembles that of a locust resting on the ground, hence the name.

technique

1. Lie full length on the floor on the stomach, face downwards. Stretch the arms back.

2. Exhale, lift the head, chest and legs off the floor simultaneously as high as possible. The hands should not be placed and the ribs should not rest on the floor. Only the abdominal front portion of the body rests on the floor and bears the weight of the body. (Plate 26)

3. Contract the buttocks and stretch the thigh muscles. Keep both legs fully extended and straight, touching at the thighs, knees and ankles.

4. Do not bear the weight of the body on the hands but stretch them back to exercise the upper portion of the back muscles.

5. Stay in the position as long as you can with normal breathing.

6. In the beginning it is difficult to lift the chest and the legs off the floor, but this becomes easier as the abdominal muscles grow stronger.

effects

The pose aids digestion and relieves gastric troubles and flatulence. Since the spine is stretched back it becomes elastic and the pose relieves pain in the sacral and lumbar regions. In my experience, persons suffering from slipped discs have benefited by regular practice of this asana without recourse to enforced rest or surgical treatment. The bladder and the prostate gland also benefit from the exercise and remain healthy.

A variation of the pose may also be tried to relieve aches in the lower part of the back. Here, the legs are bent at the knees and the thighs are kept apart while the shins are kept perpendicular to the floor. Then with an exhalation, the thighs are lifted off the floor and brought closer together until the knees touch, the shins still being kept perpendicular. (Plate 27)

Exercise For The Elderly 1900

EFFECTS

In this posture the spine is stretched back. Elderly people do not normally do this, so their spines get rigid. This asana brings back elasticity to the spine and tones the abdominal organs. In my experience, persons suffering from slipped discs have obtained relief by the regular practice of Dhanurasana and Salabhasana (Plate 26) without being forced to rest or to undergo surgical treatment.

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