Shalabha Asana

• Lie down in prone position on the mat, forehead touching the ground. Keep your elbows close to stomach and palms (facing towards the floor) under the thighs. Stretch both the legs, keeping them straight (no bending of leg at knees). Keep the heels and toes together. Keep toes flat on the floor with soles pointing upwards. Keep your chin on the floor.

• Inhale. Keeping the legs straight and together, lift both the legs up as far as possible. (Without bending legs at the knees).
• Stay in that position for 5 to 10 seconds keeping the legs tight and straight. After due practice, depending on your strength you can hold this position up to 60 seconds.
• Exhale and simultaneously lower the legs down on the floor.
• Repeat these movements 2 to 3 times.(Repetitions not required if you have held the asana for approx 30 to 60 seconds.

• Do this asana after doing Bhujanga Asana.
• If you find it difficult to lift both legs together lift only one leg at a time.
• Try to hold your breath in this asana as long as possible say up to a minute.

• Tones up kidneys, the liver, pancreas and other organs of digestive system.
• Cures constipation, indigestion, diarrhea, diabetes, acidity and wind troubles.
• Makes spine more flexible, cures slip disk, cervical and back pain.
• Strengthens legs, lungs and heart.

Other Yogasanas:

Bhastrika Pranayam
Kapal Bhati Pranayam
Anulom Vilom Pranayam
Sarvangasan
Ardha-Matsyendrasan
Halasan
Pavan-Muktasan
Matsyasan
Dhanurasan
Chakrasan
Vajrasan
Paad-Pashchimottanasan
Pregnancy Yogasana
General precautions
Yoga Exercises for each Trimester of Pregnancy
First trimester Yoga Exercises
Second Trimester Yoga Exercises
Third trimester Yoga Exercises
Kids Yogasanasa
Obesity Yogasana
Tadasana
Pawanmukta Asana
Bhujang asana
Kamarchakrasana