Ardha = Half, Salabh = Locust or Grasshopper, Asana = Pose or Posture

Stage 1

Steps

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

Stage 2

Steps

1. Hands underneath the thighs, chin on the ground
2. Inhale, lift your left leg up and then bend your right leg,  place your right sole of the foot against the left knee cap, hold the pose for a few seconds.
3. This variation will help you to raise your leg higher and also it relieves the lower back pain.
4. Exhale, relax your right leg first and then lower your left leg.
5. Do the same thing on the other leg.
6. Repeat this process for 2 more times on each leg alternatively.

Stage 3 

Steps

1. Lie on the stomach with the legs and feet together and the forehead touching the floor.
2. Stretch both arms above the head. Place the chin on the floor.
3. Keep the arms and legs straight throughout the practice.
4. Now inhale, simultaneously, raise the left leg, the head and right arm as high as possible.
5. The left leg should be stretched backwards and the right arm stretched forward as they are raised. Hold for a few seconds.
6. Exhale, lower the leg, head and arm to the starting position.
7. Do the same thing on the other leg.
8. Repeat this process for 2 more times on each leg alternatively.

Benefits

1. Alleviates constipation.
2. Tones the back muscles.
3. Recommended for the management of sciatica & slipped disc.
4. Improves blood circulation.