ASANAS FOR ABDOMINAL TONING EXERCISE 3

SHALABHASANA (Ardha Shalabhasana)

Posture
Shalabh means 'locust' as the position of the body in the asana appears to be like that of a locust. To facilitate easy learning first we will learn Ardha Shalabhasana.
Pre position
Prone Position.
Procedure
Exhale and inhaling, raise the left leg from the waist keeping it straight in the knee. Keep the toe stretched to the backside and continue normal breathing.
Take the precaution that leg is straight in knee as otherwise the strain on desired organs is reduced and desired results are missed. During the practice chin should rest on ground.
Position
In this asana leg should be raised and kept stable without allowing it to bend in the knee. The chin should rest on the ground. The muscles of the shoulders neck and head should be kept relaxed. But the muscles of the thighs and abdomen should be kept stretched. When one leg is raised, the other one should be kept straight and pressed to the floor.
Releasing
Inhale and exhaling bring the left leg down on the ground and then back to the prone position.
Duration
Initially practice it for 5 to 10 second. After practicing it for few days you can increase the repetitions, once you are able to do 5 repetitions easily then reduce repetitions and increase the time up to 1 min.
Internal Effects
This asana mainly centers the lower vertebra of the spinal cord and the muscles of the abdomen and thighs. The strain activates their blood circulation. As a result of this the concerned organs become more active and efficient. This strain is effective on small and big intestine and certain enzyme producing glands.
Precaution
People suffering from Back problems, TB in intestine, ulcer in stomach, harnia should consult Physician or Orthopaidician before practicing this asana. Jerks and unbearable strains should be avoided.