Salabha Asana is a reverse posture to the Cobra Posture, which gives a backward bend to the spine. Values of certain asanas are maximised when done one after the other. Cobra posture activates the upper area while locust activates the lower waist down area of the body. So this asana gives maximum benefit when done after the cobra posture. Since full-locust is strenuous, it is better for the beginners to practice the half-locust posture before attempting the full-locust. Full Locust Posture How to do : Lie face down on the floor on your stomach, hands stretched backwards close to the body and the legs straight. Making fists of the hands bring them together beneath the thighs with the wrists touching. Inhale as much air as you can. Holding your breath make your head straight and put the chin on the floor (on a folded blanket or towel). Tighten both the legs and lift them up as high as you can. Do not bend the knees. Remain in the same posture for a few seconds. Exhale and simultaneously lower the legs slowly to the floor. Do not drop the legs. By the time the legs touch the floor you should finish exhaling. You have completed one round of a most strenuous posture. Relax. Restrictions : Start with three rounds on the first day. Do not practice more than four rounds. While doing the asana special attention should be given for keeping the legs tight. Do not bend or fold on the knees. In the initial stage, do not try to retain in the same position excessively. Relax for about 6 10 8 seconds between each round. For the beginners, it is always better to practice the half-locust posture before attempting the full-locust. When you first attempt the locust, you may be disappointed to find that your feet rise only slightly from the floor. Do not be discouraged. This will improve rapidly with practice. Half - Locust Posture For the half locust, the position, the breathing and the body conditioning are as same as the full-locust. The only difference is that you lift one leg up at a time. Lift legs alternatively. Do not twist the hips or bend the knee. Repeat lifting 2-4 times each. Benefits : The locust brings flexibility to the cervical (upper back) region and strength to the lower back. Brings a rich blood supply to the spine and the whole upper area. Favourably activates the kidneys, liver and all the organs of the lower part of the body. Increases abdominal pressure, regulating intestinal function and strengthening the abdominal walls and relieves back pain.