Shalabasana is beneficial in strengthening and increasing the flexibility of the entire spine. It is a ‘must do’ pose for those suffering from back-related ailments.
Stepwise instruction to do the asana:
- Lie down with your stomach on the ground.
- Bring your legs near to each other.
- Fold both of your palms into fists and place them under your thighs.
- Your chin should be touching the ground.
- As you breathe in, lift your left leg without bending at the knee joint.
- Now slowly breathe out and as you breathe out, bring your left leg to the ground.
- Similarly, repeat the above-mentioned steps for your right leg.
- You can also do the practice by raising both the legs together.
- You can repeat the practice for five times or more based on your tolerability.
- Remember that your chin will be on the ground throughout the practice.
- It reduces stiffness and gives a good stretch to the lower back.
- It strengthens the muscles of the lower back, hence helpful in people who work sitting for long hours (e.g. bank employees, IT professionals, etc.).
- It reduces excess fat in the abdomen, waist, thighs and hip region.
- It reduces depression.
- It increases your self-confidence.
- People with any abdominal injuries should avoid this practice.
- Women during menstruation or pregnancy should not do this practice.
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- Asana, Pranayama, Mudra, Bandha. Yoga Publications Trust, Munger, Bihar, India. Published in 2008.