Shalabhasan (Locust Pose)

Procedure 

• Lie flat on your stomach, legs together and palms touching the side 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 just 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 both the legs together as high as possible, keeping them joined together throughout the asan.
• Hold the pose for 15-20 seconds with normal breathing.
• With an exhalation (Krishna), unhurriedly lower both the legs to the floor.
• This is one round, try two more rounds.
• Eventually, come into Balasan, or Matsya Kreedasan and relax for a while.

Awareness

• On breathing in and out along with the movements
• On the pressure on the lower back and abdomen
• On mentally chanting “Radhey Krishna” with every breath

Benefits

• It is extremely useful in the lessening spinal problems.
• It boosts the nervous system.
• It stimulates the digestive fire in the stomach.
• It helps alleviate abdominal ailments. 
• It balances the whole digestive system.

Contraindications

• People with high blood pressure, heart maladies, hernia, ulcer, and diabetes should not do this asan.