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Ardha Shalabhasana - Half Locust Pose In Yoga, How to do Ardha Shalabhasana - Half Locust Pose In Yoga, Benefits of Ardha Shalabhasana - Half Locust Pose In Yoga, Precautions, & a note for yoga practitioners

Ardha Shalabhasana – Half Locust Pose In Yoga

Ardha Shalabhasana (half locust pose) is a part of the Backward bending yoga poses mentioned in the book “Asana Pranayama Mudra Bandha” by Swami Satyananda Saraswati. IThey are a part of postures that turn the body out to face the world. They are stimulating and extraverting. In this article, we will easily and comprehensively learn how to do Ardha Shalabhasana - Half Locust Pose In Yoga, breathing pattern while doing this yoga pose, benefits of Ardha Shalabhasana - Half Locust Pose In Yoga, its various variations, precautions, and notes for practitioners.

How to do Ardha Shalabhasana – Half Locust Pose In Yoga

  • Lie flat on the stomach with the hands under the thighs, palms downwards or hands clenched.
  • Keep both the legs straight throughout the practice. Place the chin on the floor, slightly stretched forward, to give the best possible stretch to the neck muscles and nerves.
  • Using the back muscles, raise the left leg as high as possible, keeping the other leg straight, relaxed and in contact with the floor.
  • Retain the position for as long as possible without strain . Do not tilt or twist the pelvis.
  • Lower the leg to the floor.
  • Repeat the same movement with the right leg. This is one round.

Breathing pattern while doing Ardha Shalabhasana – Half Locust Pose In Yoga

  • Inhale in the starting position.
  • Retain the breath inside while raising the leg and in the final position.
  • Exhale while lowering the leg to the starting position.

Benefits of doing Ardha Shalabhasana – Half Locust Pose In Yoga

  • Ardha shalabhasana is an excellent asana for the back and pelvic organs. It can release tension in the pelvic area.

Practice note

  • The left leg should be raised first so that pressure is applied on the right side of the abdomen to massage the ascending colon of the large intestine, following the direction of &intestinal peristalsis.

Variation of Ardha Shalabhasana – Half Locust Pose In Yoga

  • Lie on the stomach with the legs and feet together and the forehead touching the floor.
  • Stretch both arms above the head in advasana. Place the chin on the floor.
  • Keep the arms and legs straight throughout the practice. Simultaneously, raise the left leg, the head and right arm as high as possible.
  • The left leg should be stretched backwards and the right arm stretched forward as they are raised.
  • Retain the position for as long as possible without straining.
  • Lower the leg, head and arm to the starting position. Relax in advasana, allowing the respiration to return to normal.
  • Repeat the same movement with the right leg and left arm .
  • This is one round. Practise up to 5 rounds.

Breathing pattern while doing Ardha Shalabhasana – Half Locust Pose In Yoga Variation

  • Inhale while raising the leg, arm and head. Retain while holding the position.
  • Exhale while lowering the leg, arm and head to the starting position.

Benefits of doing Ardha Shalabhasana – Half Locust Pose In Yoga Variation 

  • This variation is beneficial for beginners with weak and stiff backs as it helps to tone the back muscles and stimulate the nerves, particularly in the lower back, while simultaneously giving a strong diagonal stretch to the body. It develops concentration through awareness of coordination of movement with breath.

Backward Bending Yoga Poses Series

Ardha Shalabhasana - Half Locust Pose In Yoga is a part of the Backward Bending Yoga Poses Series. Backward bending poses and Ardha Shalabhasana - Half Locust Pose In Yoga come under the intermediate level yoga poses. In case you are a beginner in yoga, you should explore the beginner group of yoga poses. These include  Pawanmuktasana seriesrelaxation postures in yogameditation postures in yogavajrasana group of asanasstanding asanasSurya Namaskara (Sun salutation), and Chandra Namaskara (moon salutation).

Backward bending yoga poses are postures that turn the body out to face the world. They are also dynamic postures that move counter to gravity and, there­fore, require strength and energy to perform. The general benefits include stretching the abdominal muscles, toning, and strengthening the muscles controlling the spine.

The backward bending yoga pose series includes the following 13 yoga poses

  1. Saral Bhujangasana – Easy Cobra Pose In Yoga.
  2. Bhujangasana – Cobra Pose In Yoga
  3. Tiryaka Bhujangasana – Twisting Cobra Pose In Yoga
  4. Sarpasana – Snake Pose In Yoga
  5. Ardha Shalabhasana – Half Locust Pose In Yoga
  6. Shalabhasana – Locust Pose In Yoga
  7. Saral Dhanurasana – Easy Bow Pose In Yoga
  8. Dhanurasana – Bow Pose In Yoga
  9. Kandharasana – Shoulder Pose In Yoga
  10. Ardha Chandrasana – Half Moon Pose In Yoga
  11. Utthan Pristhasana – Lizard Pose In Yoga
  12. Setu Asana – Bridge Pose In Yoga
  13. Gomukhasana – Cow’s Face Pose In Yoga

We hope that through this article you were able to understand how to do the Ardha Shalabhasana - Half Locust Pose In Yoga easily, its benefits, and precautions.

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