Salabhasana (Locust posture)
Lie flat on the floor with face downwards and keep the hands by the side of the body with the fingers clenched into fists. Rest the chin on the ground by raising the head. Inhale and stiffen the body by pressing the fists against the floor. Slowly raise the legs as high as possible. Keep the legs in a straight line, while the two thighs, knees and ankles touch each other. The weight of the legs must fall on the body and hands. Contract the muscles of the buttocks, stretch the muscles of the thighs and further extend the position of the legs. Retain the posture for a few seconds in the beginning and gradually increase the duration. Concentrate on the upper portion of the body, i.e., above the waist. Slowly lower the legs to the floor and simultaneously exhale. Relax with normal breathing. Repeat the posture two or three times. Relax in Makarsana.
The practice of this Asana renders the spine supple and elastic. It relieves backache or strain on the spine caused by hard work, etc. It also tones up the muscles at the back and the intestinal organs in the abdominal region and relieves pain in the lumbar and sacral regions. Above all it aids digestion and relieves gastric troubles.