(THE LOCUST POSE)

This is a unique pose where all the extensor muscles of the body are made to contract while all the flexors are relaxed and stretched. It is to be practiced lying prone on the seat. This is a complementary pose to Bhujangasana in which the lower part of the body is at rest on the ground while in Shaldbhasana the upper part of the body is in contact. To derive full benefit from this pose one should be able to maintain it for a long time; but that is rather difficult to accomplish at first as the time of maintaining the pose is directly proportional to the time one is able to - retain the breath. Normally during the retention of the breath, after a preliminary inspiration, the arch of the diaphragm descends and remains flattened out.

This raises the pressure in the abdominal cavity and causes the abdominal wall to protrude in order to accommodate the viscera which have been forced down by the descent of the diaphragm. In the practice of this pose the weight of the body being supported by the abdomen, the bulging of the abdominal wall is prevented. This reduces the capacity of the abdomen cramping the viscera and further increasing the intra-abdominal pressure. The increase of intra-abdominal pressure decreases the pressure in the thoracic cavity in proportion which gives more space to the lungs to expand to their full capacity during inspiration. This increase of intra-abdominal pressure has also the effect of stimulating the various plexuses of the sympathetic nerves, particularly the solar and hypogastric plexuses. In Yogic parlance this pose helps to awaken the dormant kundalini.

TECHNIQUE:

1st Stage:—Lie prone on the seat with the legs fully extended and close to each other. Turn the soles upwards. Stretch the arms and hands along the body with the palms pointing upwards.

2nd Stage:—When you have comfortably settled yourself in this position, stiffen both the legs and raise alternately one of them in the air as much as possible without tilting the trunk, without bending the knees and firmly fixing the other knee on the seat. Retain each leg in the air for at least thirty seconds in the beginning and increase this time up to two minutes. This stage is designed as Ardhu (half) Skalabhasana.

3rd Stage:—Resume the original position, inspire deeply, retain the breath, stiffen the whole body, and then try with a sudden movement to raise both the extended legs in the air with the pelvis backward, putting the whole weight of •the body on the upper part of the trunk and on to the clenched fists which should chiefly bear the burden of the upturned legs. It is not possible to raise the legs gradually as the pose must be completed during the period of retention of breath. With a sudden movement of the legs you are likely to raise the head from the ground but it must be kept down keeping the legs upturned. Try to retain the pose for two or three seconds in the beginning and gradually increase the retention time to 10 or 12 seconds. Repeat the pose 3 or 4 times in succession.

The therapeutic advantages of this pose and the bow pose are the same as those for the cobra pose. It arches the lumbar spine backwards and retains the expansion of the lungs.