This asana resembles the pose of Locust or Grasshopper. Hence this is called Shalabhasana. First rest in Makarasana. Then keep the hands below thighs and raise up both the legs together. The legs should be as straight as possible. Inhale and remain In this posture for a few seconds and then relax. Repeat this three to six times initially. After gaining sufficient experience you can remain in Shalabhasana for a longer duration, at a stretch. However do not strain beyond your capacity. For easy practice start with each leg separately for six times. Then you can try raising both the legs.
Benefits:Shalabhasana is useful for stomach., Lumber, waist portions and to the legs. Practice of this asana removes constipation. The waist remains trim if you practice Shalabhasana regularly.
Although even doing one or two poses can be effective, Chryssicas says practicing a heart-healthy yoga work out will yield the most results.
This routine takes just 20 minutes, which Chryssicas says is the perfect amount of time for beginners.
Begin in Mountain pose by standing straight, feet about hip-width apart and your hands either at your sides. Raise one foot at a time, spreading your toes wide before placing them back on the floor. Distribute your weight evenly across the bottom of each foot so you feel grounded, not leaning forward or back. Exhale.
Inhale while sweeping your arms out to the sides and high overhead, into Overhead Reach until your palms are together. Stretch upward, allowing your chest to expand. Then arch backward (but only as far as you're comfortable so you don't lose your balance) and look up at your hands. Hold that position for a few seconds while holding your breath.
Exhale and gently bend, or fold, at the waist as far forward (into Forward Fold) as comfortably possible keeping your back straight. Grasp the back of your legs (anywhere from the ankles to the thighs), bend your elbows and very gently tuck your chin to your chest and move your upper body toward your legs. Hold for a few breaths and slowly return to a standing position.
Step your right foot forward. Bend your right knee (into a High Lunge position) and keep it directly over your right ankle. Lean forward and press your fingertips or palms into the floor in line with your forward foot. Roll your shoulders down, pressing your chest forward while looking straight ahead. Relax your hips letting them sink toward the floor while straightening your back leg as much as comfortably possible and rest your back knee on the floor if you need some extra balance. Hold for a few breaths.
Benefits:Shalabhasana is useful for stomach., Lumber, waist portions and to the legs. Practice of this asana removes constipation. The waist remains trim if you practice Shalabhasana regularly.
Although even doing one or two poses can be effective, Chryssicas says practicing a heart-healthy yoga work out will yield the most results.
This routine takes just 20 minutes, which Chryssicas says is the perfect amount of time for beginners.
Begin in Mountain pose by standing straight, feet about hip-width apart and your hands either at your sides. Raise one foot at a time, spreading your toes wide before placing them back on the floor. Distribute your weight evenly across the bottom of each foot so you feel grounded, not leaning forward or back. Exhale.
Inhale while sweeping your arms out to the sides and high overhead, into Overhead Reach until your palms are together. Stretch upward, allowing your chest to expand. Then arch backward (but only as far as you're comfortable so you don't lose your balance) and look up at your hands. Hold that position for a few seconds while holding your breath.
Exhale and gently bend, or fold, at the waist as far forward (into Forward Fold) as comfortably possible keeping your back straight. Grasp the back of your legs (anywhere from the ankles to the thighs), bend your elbows and very gently tuck your chin to your chest and move your upper body toward your legs. Hold for a few breaths and slowly return to a standing position.
Step your right foot forward. Bend your right knee (into a High Lunge position) and keep it directly over your right ankle. Lean forward and press your fingertips or palms into the floor in line with your forward foot. Roll your shoulders down, pressing your chest forward while looking straight ahead. Relax your hips letting them sink toward the floor while straightening your back leg as much as comfortably possible and rest your back knee on the floor if you need some extra balance. Hold for a few breaths.
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