7. Shalabha Asana - 

( Locust Posture)

This asana is the another easy asana which is done by every one of any field. This asana makes your body fit and healthy and makes your back fit and also this asana helps in loosing the back fat and makes the back in correct shape. During this asana one can make sure that this asana is done very carefully because this asana makes the contact of neck also if the movement make wrong then this can harm the neck very badly.

The Sanskrit word Shalabha means locust or grasshopper.There is a variation of this posture called theviparita-shalabha-asana. The Sanskrit word viparita means"reverse." This is an advanced variation not covered here.Lie on the ground with the face downwards and both hands under the chest touching the ground with the palms of the hands and both legs raised in the air ten inches high. This is called the "Shalabha posture."

Instruction  .... how to do this asana

1. Lie on the stomach with the head turned to one side and the arms alongside the body with palms facing upward.

2.Turn the head and place your chin on the floor. Slide your hands under your thighs, with the palms pressed gently against the top of your thighs.

3.Inhale slowly and then raise the head, chest, and legs off the floor as high as possible. Tilt your head as far back as possible. Keep your feet, knees, and thighs pressed together.

4.Remain in the posture while holding the breath. You can support your legs by pressing the hands upward against your thighs

5.Hold the posture for as long as you can hold the inhaled breath then slowly return the legs, chest, and head to the floor while exhaling.

6.Remove your hands from under your thighs and place the arms alongside your body. Turn your head to the side and rest.