Pronunciation: Ard-hah Shah-lah-bah-suh-nuh
Meaning: Ardha = Half, Salabh = Locust/Grasshopper, Asana = Pose
Pose Type: Prone
Level: Basic to Advance

Stage 1

Instructions

1. Lie flat on your stomach, facing the floor.
2. Keep your legs together and arms alongside the body.
3. Place your arms underneath your body so your hands are under your thighs.
4. Keep both legs straight throughout the practice, with your chin resting on the floor.
5. Inhale, lengthen your legs, lift the left leg, and hold for a few seconds.
6. Exhale and slowly lower the leg to the floor.
7. Repeat the same steps with the other leg.
8. Repeat this process 2 more times on each leg, alternating sides.

Stage 2

Instructions

1. Keep your hands underneath your thighs and your chin on the ground.
2. Inhale, lift your left leg, and bend your right leg, placing the sole of your right foot against the left kneecap. Hold this Pose for a few seconds.
3. This variation helps raise your leg and relieve lower back pain.
4. Exhale, relax your right leg first, then slowly lower your left leg.
5. Repeat the same steps with the other leg.
6. Repeat this process 2  more times on each leg, alternating sides.

Stage 3 

 

 

Instructions

1. Lie on your stomach with your legs and feet together and your forehead touching the floor.
2. Stretch both arms above your head and place your chin on the floor.
3. Keep your arms and legs straight throughout the practice.
4. Inhale, raising your left leg, head, and right arm as high as possible.
5. As you raise them, stretch your left leg backward and your right arm forward. Hold for a few seconds.
6. Exhale and lower your leg, head, and arm to the starting position.
7. Repeat the same steps with the other leg.
8. Repeat this process 2 more times on each leg, alternating sides.

Benefits of Ardha Salabhasana (Half Locust Pose)

1. Alleviates constipation.
2. Tones the back muscles.
3. Recommended for managing sciatica and slipped disc.
4. Improves blood circulation.