Ardh Shalabhasan (Half Locust Pose)

Procedure 

• Lie flat on your stomach, legs together and palms touching the sides of your thighs with your chin on the floor, i.e. Simple Prone Posture.
• Place your arms under the body as close to each other as possible, with the palms on the floor, exactly under the thighs.
• Stretch the chin a bit forward and keep it held to the floor throughout the asan.
• Make sure your legs remain locked at the knees at all times.
• Now while inhaling (Radhey), gradually raise the left leg as high as possible, making sure the right leg remains locked and in contact with the floor.
• Hold the pose for 15-20 seconds with normal breathing.
• With an exhalation (Krishna), unhurriedly lower the left leg to the floor.
• Repeat the same process with the other leg.
• This is one round; try two more rounds.
• Eventually, come into Balasan, or Matsya Kreedasan  and relax for a while.

Awareness

• On the bodily movements and the breaths synchronized with them
• On the pressure on the lower back and the abdomen
• On the Holy Names “Radhey Krishna” flowing with your breaths

Benefits

• Ardh Shalabhasan is tremendously beneficial in Yog therapy for the cure of sciatica and slipped-disc. 
• It assists in the elimination of constipation.
• It helps in improving blood circulation throughout the body.
• It tones up the thighs, hips, and buttocks by reducing unwantd fat.
• If practiced daily, this pose can even control diabetes. 
• Women with problems related to ovaries and uterus can benefit from this pose.

Contraindications

• People with hernia and cardiac cases should not practice this pose.  Also, pregnant women should not try this pose.