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SHALABHASANA
Shalabhasana (locust pose)
Lie flat on the stomach with the legs and feet together and the soles of the feet uppermost. The arms may be placed either under the body or by the sides, with the palms downward or the hands clenched. Stretch the chin slightly forward and rest it on the floor throughout the practice. Close the eyes and relax the body. This is the starting position. Slowly raise the legs as high as possible, keeping them straight and together. The elevation of the legs is produced by applying pressure with the arms against the floor and contracting the lower back muscles. Hold the final position for as long as is comfortable without strain. Slowly lower the legs to the floor. This is one round. Return to the starting position and relax the body with the head turned to one side.
Allow the respiration and heart beat to return to normal. Breathing: Inhale deeply in the starting position.
Retain the breath inside while raising the legs and holding the position. Exhale while lowering the legs. Beginners may find it helpful to inhale while raising the legs.
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