- ardha = half
- śalabha = locust
- āsana = posture
Category:Prone / Backbend
Begin in a prone position, lying on the stomach with the arms along the sides of torso, the palms are up, the forehead is resting on the earth. Turn the big toes towards each other to rotate the thighs inward and to firm the buttocks so that the coccyx (tailbone) presses towards the pubis. Then lift the head, upper torso, arms, and legs away from the earth while resting the weight of the body on the lower ribs, belly, and front pelvis. Firm the buttocks and reach strongly through the legs, first through the heels to lengthen the back legs, then through the bases of the big toes. Keep the big toes turned toward each other. The arms are raised parallel to the floor. The fingers actively stretch and extend forward as the shoulders pull away from the ears. The scapulae are pressed back and down firmly into the back. The gaze is forward or slightly upward. Be careful not to extend the chin forward and crunch the back of the neck. Keep the base of the skull lifted and the back of the neck long.
Strengthens the muscles of the spine, the buttocks, and the backs of the arms and the legs. Stretches the shoulders, the chest, the belly and the thighs. Improves posture. Stimulates abdominal organs. Helps relieve stress.