Best Posture for Back Pain | How to do Shalabhasana | Locust Yoga Pose | Asanas

Transcript

Namaste and welcome on behalf of the yoga Institute I am kalpa and she's vasundhara today we are going to learn a new Asen this is a backward bending Asen called shabas now we will learn shabas how to do shabas so vasundra you have to lie down on prone pose or on the abdomen for that you go on a side and then come on your abdomen like that now after doing this keep your palms on the sides of your body touching to your hip line legs together make sure your hip bone or the pubic bone is completely touching the floor and this distance should be maintained all the time so the pubic bone should be equidistance on both the side even while doing chalab basan also so first we are going to do AR shab basan that is Raising one one leg so for that place your chin on the floor but make sure when you're raising your leg the weight on the chin is not shifting the weight should be held by your glue roots or the buttocks your thighs your back of the knee and your sole that is should be in action so while doing shabas you have to raise the leg with exhalation so first inhale deeply with exhalation lift your right leg up using your lower glute side butter thighs Sole and keep your foot straight like this don't bend that knee and hold for a few seconds and then slowly come down with inhalation then again get ready with the other leg so inhale first exhaling lift your leg up make sure the pubic bone is touching the floor you're not Contracting your Lumber instead you're using your buttocks hold this try to stay there there's no need to raise leg very high the importance is you're raising straightening the leg as much as you can and for that your front leg should be in action should be in the bone and then this is the way you hold the leg and slowly come down now we will do with breathing or yogendra Rhythm so get ready inhale first exhaling in 3 seconds raise your right leg up the quadricep is also in action one leg one leg one leg yes yeah slowly go up and straight so you have to straighten the leg like this so take this part also in action touch the pubic bone properly and hold this for 6 seconds 1 2 3 4 5 6 inhaling down 1 1 2 and rest your leg down continue with the other leg exhaling lift the leg up one 2 3 hold 2 3 4 5 6 inhaling down 1 2 and 3 relax yourself for a few seconds and then you get ready for both the legs so both the legs make sure your thigh outer thighs are also in action your glutes are in action your whole thigh is in action front also now get ready inhale exhaling lift both the legs up using your glutes 1 2 3 hold 1 2 3 4 5 6 exhaling down 1 2 and relax yourself so this is the way you can repeat 3 to six rounds repeat three to six time to get the benefit of shabas now after shabas you have to rest in makaras so take your arms around your head turn your face on one side turn your face yeah relax and apart your legs little bit and touch your toes and relax completely and take few breaths after relaxation of few seconds slowly turn on your one side whatever side you feel comfortable stay for a few seconds on the side and then and take support of the palm and sit down so this is shabas and uh to do this assen one has to also keep certain limitations in mind if anybody has hernia issues abdominal injury or uh suffering from peptic ulcer then you should avoid this assen if anybody's pregnant avoid this assen if anybody is suffering from heart ailments or suffering from high blood pressure please avoid this Asen now my Guru Hama will throw some more light on shabas thank you Namaste namaskar cabasan resembles Locust and it provides a gentle back bend this makes the body strong because the muscles required for moment are involved apart from its many physical benefits it also relieves stress and calms mind and body shasan cultivates awar B in the one who practices it regularly a power is an inner practices by a person for self-development by building up awar b a person becomes strong powerful assertive and rises above the ordinary with regular practice of shasan clarity of thoughts and purpose is also attained include this ass in your regular practice to be rewarded by its multiple benefits