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• Our Yoga practice is a total comprehensive approach to health and fitness There is a lot more to it than just the awesome physical workout that it provides.
  Our Free Yoga Video will provide you with increased energy, strength, flexibility, balance and also give you a cardiovascular workout as you understand the practice more.
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Shalabhasana (locust pose)

Shalabhasana (locust pose)



Posture
Shalabh means 'locust' as the position of the body in the asnana appears to be like that of a locust. To facilitate easy learning first learn Ardha Shalabhasana.


Pre Position
Prone Position.

Procedure

1.	Exhale and inhaling, raise both the legs from the waist keeping them straight in the knees. Keep the toes stretched to the backside and continue normal breathing.
2.	Take the precaution that the legs are straight in knees as otherwise the strain on desired organs is reduced and desired results are missed. During the practice chin should rest on ground.

Position
Keeping the raised legs straight in the knees, stretch the toes towards the backside. At this point the legs may tremble, but this trembling can be stopped if the raised legs are slightly lowered. Attempt should be made to raise the legs as much as possible without having any tremble and then stabilize them at that point and keep the breathing normal.

Releasing
Inhale and exhaling bring both the legs down on the ground and then back to the prone position.

Duration
Only difference between Ardha Shalabhasana and this asana is that both the legs are raised simultaneously instead of one in this asana. As the strain is more, the duration be reduced.

Internal Effects
This asana mainly centers the lower vertebra of the spinal cord and the muscles of the abdomen and thighs. The strain 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.

Precaution
People suffering from Back problems, TB in intestine,Ulcer in stomach, harnia should consult Yoga expert before practicing this asana. Jerks and unbearable strains should be avoided

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Uttanpadasana with both legs (leg raised pose)

 

Posture

In this asana both the legs are raised upwards and so is called Dwipada(both legs) Uttanpadasana.

 

Pre Position

Supine Position.

 

Procedure

1.	Exhale and inhaling start raising both the legs upward and stop when they make angle of 90 degree with the floor.
2.	Keep the sight at the toes of the feet.
3.	Continue normal breathing and try to maintain the posture steady.

 

Position

While raising the legs, it is necessary that the legs be kept straight and close together. Keep the toes together and stretched towards sky.

 

Releasing

Inhale and exhaling, bring both the legs down, back on to the floor.

 

Duration

Though this asana appears to be simple, it is difficult to maintain the posture. To start with try to maintain this for 5 to 10 seconds. Do not take unnecessary strain, if you feel uncomfortable then release the posture immediately.

 

Internal Effects

In this asana, thigh muscles and stomach muscles are stretched. The strain reaches inner organs like small intestines, enzyme producing glands and other organs and helps increases their capacity. The vertical position of the legs help improve the blood circulation.

 

Precaution

One should avoid movement of legs with jerk or speed. The movements should be controlled otherwise this asana can strain muscles.

 

Do's

1.	Raise both the legs at 90 degrees to ground keeping them straight in knees with toes pointing to the sky.
2.	Keep the back & buttocks on the ground
3.	Arms straight with palms resting on the ground close to the body.
4.	Head straight and eye sight fixed on the raised toes.

 

Don'ts

1.	Do not bend the legs in knees.
2.	Do not lift the lower back or buttocks.

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Uttanpadasana with one leg

 

Posture

In this asana one leg is raised up at a time and therefore it is called Ekpad (One leg) Uttanpadasana.

 

Pre Position

Supine Position.

 

Procedure

1.	Exhale and inhaling start raising left leg upward without allowing it to bend in the knee and stop when it makes an angle of 90 degree with the floor.
2.	Keep the sight at the toe of the left foot.
3.	Continue normal breathing and try to maintain the posture steady.

 

Position

While raising the leg, it is necessary that the leg be kept straight. Keep the toe stretched towards sky.

 

Releasing

Inhale and exhaling bring, the leg down, back on to the floor.

 

Duration

Though this asana appears to be simple, it is difficult to maintain the posture. To start with try to maintain this for 5 to 10 seconds. Do not take unnecessary strain, if you feel uncomfortable then release the posture immediately.

 

Internal Effects

In this asana, thigh muscles and stomach muscles are stretched. The strain reaches inner organs like small intestines, enzyme producing glands and other organs and helps increases their capacity. The vertical position of the legs help improve the blood circulation.

 

Precaution

One should avoid movement of legs with jerk or speed. The movements should be controlled otherwise this asana can strain muscles.

 

Do's

From left side
1.	Raise the left leg at 90 degrees to ground and keep it straight in knee with toes pointing to the sky.
2.	Keep the back & buttocks on the ground
3.	Palms of the hands resting on the ground close to the body.
4.	The other leg should be straight in knee and resting on the ground with toes pointing to the sky.
5.	Head straight and eye sight fixed on the raised toes.

 

Don'ts

1.	Do not bend the legs in the knees.
2.	Do not lift the lower back & buttocks.
Note: Repeate the same procedure for the right leg also

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Preparatory Movements

Preparatory Movements  1 2 3 4 5 6 7 8 9 10 11 12 Preparatory Movements Yogic practices create lot of strain on different organs or parts of the body, our body should have enough strength to bear this, one should build this stamina with practice. The preparatory movements provide just the same and help you build the necessary strength and prepare the whole body for Yogasana. Following precautions should be taken while performing these movements - 1 Movements should be without jerk or swings. 2 Movements should be slow and smooth. 3 Movements to be tuned with breathing. Normal Breathing Principles 1 When the physical movements is in the direction of gravitational pull, i.e. downwards, exhaling should take place. 2 During upward movement, inhaling should take place. 3 When there is no movement, normal breathing should be resumed.     PREPARATORY MOVEMENT PREPOSITIONS   Stand with 1 to 1.5 feet distance between legs, hands straight and resting the palms on the sides of the thighs, look straight. This posture makes balancing of the body easy.

PREPARATORY MOVEMENT - 1 In preposition, inhaling raise both the hands above the head slowly keeping the distance same between them. Then exhaling slowly start bending down in the waist till the palms touch the ground, keep the head pressed towards the knees. Then exhaling slowly start bending down in the waist till the palms touch the ground, keep the head pressed towards the knees. Exhailing bring the arms back to the normal preposition.     PREPARATORY MOVEMENT - 2 In preposition, inhaling raise both the hands from sides, slowly bringing them at shoulder height and parallel to the ground. Then exhaling slowly start bending forward in the waist, touch the thumb of right foot by your left hand, keeping the right arm straight above. Inhaling take position as in 1. Then exhaling slowly start bending forward in the waist, touch the thumb of left foot by your right hand keeping the left arm straight above. Inhaling take position as in 1. Exhaling bring the arms down to the normal preposition.     PREPARATORY MOVEMENT - 3 In preposition, inhaling raise both the hands from sides, slowly bringing them at shoulder height and parallel to the ground. Then exhaling slowly start bending forward in the waist, touch the thumb of right foot by your left hand, keeping the right arm straight above. Inhaling take position as in 1. Then exhaling slowly start bending forward in the waist, touch the thumb of left foot by your right hand keeping the left arm straight above. Inhaling take position as in 1. Exhaling bring the arms down to the normal preposition.     PREPARATORY MOVEMENT - 4   In preposition, inhaling bring both the hands on waist in such a way that fingers come to the front side and thumb to the back. Then exhaling slowly start bending forwards in the waist keeping knees straight. Try to bring the head between the legs. Inhaling take position as in 1. Then exhaling slowly start bending backwards in the waist keeping knees straight. Try to bend as much as possible and maintain your balance. Inhaling take position as in 1. Exhaling bring the arms down to the initial position.     PREPARATORY MOVEMENT - 5 In preposition, inhaling bring both the hands on waist in such a way that fingers come to the front side and thumb to the back. Then exhaling slowly start bending forwards in the waist keeping knees straight. Try to bring the head between the legs. Inhaling take position as in 1. Then exhaling slowly start bending backwards in the waist keeping knees straight. Try to bend as much as possible and maintain your balance. Inhaling take position as in 1. Exhaling bring the arms down to the initial position.     PREPARATORY MOVEMENT - 6 In preposition, inhaling bring both the hands on waist in such a way that fingers come to the front side and thumb to the back. Then exhaling slowly bend forward in the waist. Inhaling rotate to the left in the waist and try to attain position no. 2 as in Preparatory Movement 5. Continue inhaling and rotate backwards as in the position 4 in Preparatory Movement 4. Exhaling further rotate to the right and attain the position no. 4. Continue exhaling rotate to the front and take position no.2, as above. Inhaling, rotate to the right and take position no.5 above. Continue inhaling, rotate backwards, and take the position no.4 above. Exhaling further rotate to the left and attain the position no. 3 above. Continue exhaling and rotate to the front and attain the position no. 2 above. Inhaling raise the waist and attain the position no. 1 above. Exhaling bring the hands down to the normal position.     PREPARATORY MOVEMENT - 7 Bring both the hands on the waist. Bend the neck forward as much as possible. The chin should get fixed into the pit below the Adam's Apple. Straighten the neck. Bend the neck backward so much that its front side feels the strain. Straighten the neck. Bend the neck on the left shoulder creating pressure on the right side. Straighten the neck. Bend the neck on the right shoulder creating pressure on the left side. Straighten the neck. Bring both the hands down and come to the initial position.     PREPARATORY MOVEMENT - 8 Keep both the hands on the waist. Bend the neck forward at ease. Rotate the neck round to the left and have the position No.6 of Preparatory Movement type 7. Rotate the neck further to the back and have the position No.4 of Preparatory Movement type 7. Then rotate the neck to the right and bring it on the right shoulder (Position No. 8 of Preparatory Movement type 7). Rotate the neck down to the front (Position No.2 above). Now start rotating the neck to the right as in Position No.5 above. Rotate the neck further to the back as in Position No.4 above. Then rotate the neck to the left and keep it on the left shoulder as in Position No.3 above. Rotate the neck down to the front as in Position No.2 above. Straighten the neck. Bring both the hands down and come to the initial position.     PREPARATORY MOVEMENT - 9 In preposition, inhaling raise both the hands up above the head as in the position no. 1 in Preparatory Movement 1. Then exhaling slowly bend forward in the waist and try to touch the fingers to the ground as in the position no. 2 in Preparatory Movement 1, then bring palms together and keep knees straight. Inhaling rotate to the left in the waist and try to attain position no. 2 Preparatory Movement 5. Continue inhaling and rotate backwards as in the position 4 in Preparatory Movement 4. Exhaling further rotate to the right in the same bent position. Continue exhaling rotate to the front and take position no.2 as above. Inhaling, rotate to the right and take position no.5 above. Continue inhaling, rotate backwards, and take the position no.4 above. Exhaling further rotate to the left and attain the position no. 3 above. Continue exhaling and rotate to the front and attain the position no. 2 above. Inhaling raise the waist and arms stretched above your head. Exhaling bring the hands down to the normal position.     PREPARATORY MOVEMENT - 10   In preposition, inhaling raise both the heels, then hands from front to the shoulder level, keep them parallel to the ground. Then exhaling slowly start bending down in the knees, sit on the toes, try to maintain the balance with the stretched arms. Inhaling raise your body and take position as in 1. Exhaling bring the arms back to the normal preposition.     PREPARATORY MOVEMENT - 11   Bend the left hand in the elbow and raise it to the level of 90 degree angle. The arms and the elbows be kept close to the body. Catch the wrist of the left hand by the right hand lightly. Close the fingers of the left hand and rotate the wrist slowly from left to right anticlockwise and complete the cycle. Then rotate the wrist of the left hand from right to left clockwise and complete the cycle. Bring the right hand down. Bring the left hand down and take the initial position. Now take up the right hand and repeat the above mentioned process.     PREPARATORY MOVEMENT - 12   Bend the left leg in the knee and raise it to the level of 90 degree angle. Hold the thigh of the left leg with both the hands and be stable. Now rotate the foot of the left leg in the ankle from left to right anticlockwise and complete the cycle. Then rotate the same foot from the right to left clockwise and complete the cycle. Bring both the hands to their places. Bring the left leg to its place. Now take up the right leg and repeat through the above mentioned process.

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