Ardha Shalabhasana : Method, Precaution & Benefits ||  Ardha Shalabhasana Karne ki vidhi, Savdhaniyan Aur Labh

Ardha Shalabhasana may be a Sanskritic language name given to the present create containing 3 root terms, ardha+ shalabha+ attitude.

The term “Ardha” represents “half”.

“Shalabha” refers to “locust”.

“Asana” suggests that “body posture”.

While holding this create the body sounds like that of the locust, the same as the fundamental position, shalabhasana from wherever it's been derived. the sole distinction here is, that it includes lifting only 1 leg at a time that explains the prefix “Ardha” and therefore the name, Ardha shalabhasana.

It is additionally referred to as by the names like Half-Locust create or Locust create trunk On Floor One-Leg Up.

Method

• Begin with lying down in an exceedingly prone position.
• Place your hands underneath your thighs with palms facing either downward or hands tight.
• Ensure to stay the legs extended throughout the observe.
• Elongate your neck muscles forward and place the chin on the bottom. Your neck muscles and nerves should expertise the stretch.
• Collect the strength from the rear muscles and inhale to lift the left leg as high as attainable.
• The right leg and also the entire body stay on the bottom.
• Hold the last position per se respiration deeply for 10-15 seconds.
• Let go of the cause by eupneic bit by bit to lower your left leg back to the ground.
• Repeat a similar sequences raising the proper leg to aim one spherical.
• Similarly, do 3-5 rounds so relax.

Beginners tips for Ardha Shalabhasana

While doing the half-locust create, the subsequent tips can enhance your practice:

• Always raise your left leg initial for Ardha shlabhasana, this can transfer pressure on the proper aspect of the abdomen. It provides massaging effects on the colon of the massive bowel.
• This is followed by lifting the proper leg to pressurize the colon.
• These 2 consecutive moves during this sequence aid in promoting internal organ bodily function.
• Try to focus on your breaths and adjust them with the motions.
• On a physical level, bring your awareness to the lower back, heart and abdomen.

Ardha Shalabhasana Variations

By adding the subsequent motions within the basic 0.5 locust create, these variations will be done

• Ardha shalabhasana II (asymmetrical)
• Ardha Shalabhasana II (symmetrical)
• Ardha Shalabhasana arms-forward
• Ardha Shalabhasana arms by the sides

Ardha shalabhasana II (asymmetrical)

• In this variation, the arms square measure positioned unsymmetrically, thence the name. For this, lying down on your belly extend your left arm over your head along with your palm facing to the correct. Place the correct arm by the aspect with the palm facing towards the body.
• Now, elevate the correct leg, left arm, head, and chest. Let the trunk and left leg stay on the ground whereas holding the create. Don’t forget to repeat it to the other aspect.

Ardha Shalabhasana II (symmetrical)

• This variation are often performed by taking Advasana (opposite of Shavasana) because the base cause and lifting the choice arm in conjunction with the raised leg. The raising of the leg and arm should be done at the same time.
• Here also, the primary spherical is finished by continuation the on top of steps by shift the leg and arm. it's advised to perform up to 5 rounds. This variation is usually recommended for beginners with a stiff back.

Ardha Shalabhasana arms-forward

• For this various assume Advasana by keeping each arms extended over the pinnacle whereas lying down on your abdomen. currently raise your right leg resolute the knee. conjointly elevate each your arms, head and chest off the bottom.

Ardha Shalabhasana arms by the sides

• This variation is usually counseled by beginners. For this all the steps stay a similar, solely the arms area unit place by the perimeters of the body and not below the thighs. you'll be able to kind a manus along with your hands whereas raising the leg.

Benefits

• Strengthens lower back – To carry Ardha shalabhasana the leg is raised mistreatment the rear muscles. It stretches the rear muscles and reduces any at bay tension. Thus, the lower back muscles are well used and strengthen the lower back.
• Tones the leg muscles – Ardha shalabhasana tones buttocks and thighs. It aids in losing any additional fat layer deposited around these regions.
• Improves shoulder and neck strength – This posture includes stretching the neck and shoulder muscles. It provides inflated flexibility and strength to the practician.
• Enhances spine flexibility – The 0.5 locust cause stretches the full back and activates the spinal muscles. because the legs are stretched back and therefore the neck within the forward direction. This builds the spine versatile.
• Improves blood circulation – Ardha shalabhasna activates the girdle region that will increase the flow of blood during this region. thanks to inflated blood circulation, it relaxes the girdle floor muscles.
• Stimulates system – This position permits the flow of blood toward the pelvis region and internal organs. It will increase the potency of the system.
• Improves concentration – This cause activates the nervous system as awareness is drawn to coordinate the muscle motion with respiration patterns. This aids in enhancing the concentration power of the brain.
• Improves the system – Ardha Shalabhasana additionally activates the adrenal and thyroid glands. It enhances the functioning of the system. The system regulates the glands of the body to secrete necessary hormones properly.
• Aids to raised digestion – This cause massages the abdominal region and activates the interior organs. Hence, this cause is advantageous in facilitating the digestion method and keeps the practician removed from organic process disorders.

Precaution

• While one leg is raised throughout the cause, the body mustn't expertise any strain.
• Do not flex the knees whereas holding Ardha shalabhasana.
• Ensure the chin is to bear with the bottom throughout the cause.
• Keep the trunk to the bottom and don't tilt or twist the pelvis.