Ardh Shalbhasana (Half Locust Pose) For Lower Back Pain

Ardh Shalbhasana is an excellent remedy for Lower Back problems. It is a variation of Salbhasana (Full Locust pose) and performed with raising only one leg where as in Shalbhasana both the legs are raised. People with lower back problems will definitely get benefit as well as avoid trouble in future with the practice of Ardh Shalbhasana.

How to Practice Ardh Shalbhasana

1. On your yoga mat lie down on your stomach with chin touching the mat.


2. Place you hands under your thighs.


3. With inhalation lift your left leg. Try to raise as much as you can comfortable lift and do not try to exert yourself.


4. Make sure that you are not rolling towards right leg and balance is proper. The left leg should be positioned normally and not move when right leg is raised. Maintain normal breathing.


5. Notice the effect of lower back and the back of the thigh (hamstring).


6. After 10 to 15 breaths bring the leg down with exhalation.


7. Repeat the sequence with the right leg.


8. If you have back or slip disk problem and feel too much pain then come of it immediately. You need to gradually practice this, and you will start benefiting in two or three days.

Benefits of Ardh Shalbhasana

1. Ardh Shalbhasana strengthens the lower back. It is more beneficial if done after Makarasana or Sphinx pose which are also good for back problem.


2. It improves peristaltic movement, therefore helpful in constipation.


3. It is good for slip disk and sciatica.


4. Strengthens the hamstring.