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Restorative yoga poses and hatha yoga stretches

English name: Full Locust Pose
Sanskrit name: Poorna Shalabhasana

Difficulty level: Advanced

Technique

1. Lie flat on the stomach with the arms under the body palms down under the thighs, legs straight together. The chin should be on the floor extended forward.
2. Using the back muscles, lift the left leg as high as possible keeping it straight at the knee and keeping the hips in contact with the floor.
3. Keeping the arms and shoulders pressed against the floor, kick the legs into a vertical position so that the balance is now on the arms, shoulders and chin.
4. Relax the back muscles here and slowly bend the legs and bring the toes down to touch the head.
5. Remain in the pose for 20 - 30 seconds or as long as possible.
6. Lift the feet into the vertical balancing position and the slowly lower the legs using the back muscle strength.

Breathing

• Inhale while raising the legs into the balancing position.
• Breathe normally in the final position.

Benefits

• Anatomical - Strengthens the back muscles and is effective in treating lower back pain including slipped disk and sciatica.
• Digestive system - Massages the abdominal organs and stimulates the digestive system.
• Mental - Increase blood flow to the brain and pituitary gland increasing mental calmness and clarity.

Notes

• This advanced form of back bend should only be attempted by those with very flexible lower and upper backs.