Oordhwa Padahastasana

In Sanskrit, "Oordha" means 'lifted', "Pada" means 'feet' and "Hasta" means 'hand'. In this pose the hands touch the raised feet of the practitioner.

Sequence:

1. Lie down on the floor on your back with your legs stretched out and close together.
2. Place your palms on the respective thighs, the fingers pointing towards the feet.
3. Bring the two legs closer so that the big toes and heels are joined.
4. Keep your knees tight and straight.
5. Inhale slowly and now raise the upper and lower part of your body above the ground.
6. Keep both the legs and arms straight.
7. Point the toes outwards.
8. As you do so, slide the palms up the raised legs.
9. Stretch your arms and raising your trunk further up, try to touch the ankles with the finger tips.
10. The upper and lower part of your body should be above the ground, the entire body weight resting on your buttocks.
11. Fix your gaze on the toes.
12. Continue to breathe normally.
13. Maintain this posture as long as you comfortably can.
14. Exhale and with exhalation return to the starting posture.

Benefits:

• The pose makes the back, hips and pelvic region suppler.
• Muscles of thighs and knees get strengthened.
• The feet, calves, knees, thighs, posterior, arms, diaphragm, shoulders and the neck are simultaneously exercised with Oordhwa Padahastasana.
• The abdomen as well as solar plexus attains strength with practice of this pose.
• Women should perform the pose for a healthy uterus.
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Ardha Shalabhasana - The Half-Locust Pose

The word "Shalabh" means 'locust' and "Ardha" means 'half'. This pose is an easier version of Shalabasana performed with one leg at a time. The final posture resembles a feeding locust, head lowered and tail up.

Sequence:

1. Lie down on your stomach with legs close together and hands on the sides.
2. Make sure your abdomen, chest and chin are touching the ground.
3. Clench your fists and keep them facing upwards.
4. Inhale and hold your breath.
5. Taking support of the fist, raise your left leg backwards straight up, without bending the knee.
6. The body from navel upwards should be on the ground.
7. Hold the leg in the raised position for five seconds.
8. Keep your right leg straight and steady.
9. Exhale slowly and bring your left leg down. Complete exhalation.
10. Repeat the same steps with your right leg.
11. Do three cycles of the above, alternating your legs.

Caution:

• The clenching of fist should neither be too tight nor too loose.
• Hernia and Heart patients should not perform Ardha Shalabhasana.
• The asana should not be practiced by expecting mothers.

Benefits:

• It helps improve circulation of blood.
• It firms thighs, hips and buttocks by dissolving excess fat.
• Regular practice of Ardha Shalabhasana can help control diabetes.
• People suffering from constipation should practice this pose for relief.
• Women with ovaries and uterus disorders can benefit from this pose.

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