Shalabha Asana (Posture): Technique Steps (Method) Health Benefits & Precaution in English

SHALABHA ASANA:

Shalabha means patanga (a type of insect) of which back part bulgy. The back portion of a person’s body is bulgy when he does the practice of this asana viz both legs are in raised position. Therefore, it is called Shalabha Asana. This asana is helpful in developing the Manipurak Chakra.

There are two techniques for the practice of this asana :

First technique:

The practice of this asana should be done by spreading a mat or bed sheet on the floor. First, lie down on the stomach (on the mat) and keep your hands backwards in the sides of the body on the floor and clench the fist. The thumb portion of the hand should be kept on the floor. Keep thumbs flatly on the floor by joining feet and heels. Join the legs and heels and put the toes on the floor. Now take deep breath and keep your head straight and put the chin on the floor (any cloth should be laid on that place, where chin will be put). Now make your hands stretched and join both the legs altogether, and raise the body up as much as you can. Keep the weight of the whole body on the fist in this position. The legs should be kept straight while raising the body and the legs should not be bent from the knees. Stay in this position for sometimes by stopping breath. But if you are not able in stopping the process of breathing, bring the feet in normal position slowly. Do this activity 2-3 times.

In the beginning, this asana can be done by raising only one leg upward from the floor instead of raising both the legs. In this activity, first, raise your one leg up from the floor and keep the second leg on the floor in this activity. In the same way, this asana should be done by changing the leg too. It is called Ardhda Shalabha Asana. The practice of Ardhda Shalabha Asana helps in the practice of Shalabha Asana in the beginning.

Second technique:

Spread a mat or bed sheet on the floor and lie down on the stomach (on the mat). Keep your body straight and hands near the shoulders on the floor. Now try to raise your head, neck and legs up slowly by taking breath. The weight of the body should remain on the stomach and keep one thing in the brain that the lower portion from waist to legs should not be bent. Stay in this position for 10-20 seconds and return in normal position viz in the position of Shalabha Asana. Take rest for sometime and repeat it again. This activity should be done 1-2 times in the beginning and increase the number of its practice slowly till 3-5 times.

The person, who feels difficulty in the practice of this asana, should do ‘Ardhda Shalabha Asana’. First technique and second technique should be used after the practice of Ardhda Shakabha Asana.

Special note:

The person, who feels difficulty in the practice of this asana, should do ‘Ardhda Shalabha Asana’. First technique and second technique should be used after the practice of Ardhda Shakabha Asana.

Precaution:

The person, who has been suffering from hernia, peptic ulcer, weakness and intestines disorders, should not do the practice of this asana.

Meditation:

The person should concentrate on the stomach, heart and lower part of the back.

Useful in diseases:

The practice of this asana supplies excessive oxygen in the lungs because of which many types of lungs disorders disappear. It makes the lungs flexible and soft. Air pressure makes active to the lunngs after entering. This asana is very useful for the lungs and broadens the chest. This asana makes the digestion system active and increases appetite. It is very useful for the spinal cord and abdomen. This asana makes mouth, eyes, chest, neck, shoulder and upper parts of the body strong. Shalabha asana removes mental depression and develops memory power. It makes the stomach muscles strong and reduces fat gathered near about the stomach. The person, who has been suffering from body shivering, should do this asana because it is beneficial. This asana ends shivering and makes the body strong, stable and energetic. It is very useful in the cases of collapsing stage and constipation. This asana makes the kidneys, liver and pancreas and other internal part active. The practice of this asana is useful in gastric disorders, stomach disorders, acidity, excessive sputum and retention of urine etc.

This asana is useful for women too. Effects of this asana affect the reproductive organs because of which they become healthy and active. This asana is also useful removing the swelling of the stomach and uterus.