Table of content
Preparation
Lie facing down on the floor. Place palms facing up outside your thighs, legs together. Forehead or chin resting on the floor. Inhale, exhale, and relax.
Getting into position
Place palms under the thighs, facing the floor. Come into Shalabhasana (Locust Pose). Hold for a few moments to allow the body to adjust. Inhale. Exhaling, press your arms onto the floor, lifting your torso up. Inhale. Exhaling, arch as much as possible by activating the entire back, glutes, and hamstrings; and by actively pressing the arms into the floor. Push your legs and torso toward the head. Bend your legs from the knees and lower feet toward the head (place feet on head if possible). Hold for a few moments to allow the body to adjust. Inhale. Exhaling, arch and push farther. Hold with normal breathing for as long as comfortable.
Coming out of position
Slightly relax the body. Exhale. Inhaling, bring your legs back to an upright position. Exhaling, slowly lower the legs and torso down (under control), and return to the starting position. Inhale, exhale, and relax.
