** Posture: Shalabha-asana The Locust or Grasshopper Posture ** Translation: Shalabha is a Sanskrit word that signifies grasshopper or locust. The viparita-shalabhaasana is another version of this position. Viparita is a Sanskrit word that meaning "backward." This is a more sophisticated variant that isn't discussed in this article. ** Pronunciation: sha-la-bhah-sa-na ** Difficulty: (3) ** Instructions: 1- Lie down on your stomach with your head to one side and your arms beside your body, palms facing up. 2- Tilt your head back and rest your chin on the floor. Slide your hands beneath your thighs and softly push your palms against the tops of your thighs. 3- Slowly inhale, then lift the head, torso, and legs as high as possible off the floor. Tilt your head back as far as you can. Maintain a tight grip on your feet, knees, and thighs. 4- Bring your focus to each area of your body, starting at the top of your head and working your way down to your feet, intentionally relaxing it before moving on to the next. 5- Hold the breath while remaining in the pose. By placing your hands upward on your thighs, you may support your legs. 6- Maintain the pose for as long as you can hold the inhaled breath, then exhale and slowly lower your legs, chest, and head to the floor. 7- Take your hands out from beneath your thighs and position them side by side with your body. Rest by turning your head to the side. ** Benefits The advantages of the shalabha-asana are numerous. It also stimulates the stomach and intestines, which helps to reduce gastrointestinal gas, strengthens the bladder, and stretches the spine, in addition to strengthening the upper legs and lower back muscles. Keep the backs of the hands against the floor while pushing the legs upward with the fingers to help raise the legs as high as possible. As your leg strength improves and your posture improves, you may raise your hands fully off the floor, leaving your legs unsupported. The advantages of the shalabha-asana are increased as a result of this. ** Duration/Repetitions: Hold this position for as long as you can hold the air you just breathed. Shalabha-asana should be repeated three times.