In Shalabhasana, lying on the abdomen, extending the hands backward, the legs are inverted and raised towards the head. The simple method of practicing shalabh asana is that the seeker should first lie down on the ground, placing both hands on both sides of the navel, resting the four fingers around the navel while resting the body, chest, head and feet. Should be lifted up, as if the whole body is full. While practicing this asana, care should be taken that the stomach is attached to the earth, the chest is raised high, by extending both hands under it, make the palms stay on the ground, try to lift the feet at least 8 or 9 inches above the ground. should do. In this way the body comes in the shape of moth. This can be called simple Shalabhasana. This posture has been described by Maharishi Gherand in his Samhita. His statement is-
अधास्य शेते करयुग्मवक्षे भूमिमवष्टभ्य करयोस्तलाभ्याम्।
पादौ च शून्ये च वितस्तिचोर्ध्व वदनित पीठं शलमं मुनीन्द्राः॥
This means that the seeker should face downward and lie down on the ground on the abdomen, place both the hands under the chest and place the palm on the ground and keep both legs raised a bit, this is the opinion of the monks.
While practicing simple Shalabhasan, the breath should be drawn in the lying position on the ground, the breath should be stopped inside when Shalabhasana is engaged and the breath should be exhaled while returning to the first position.
Practicing this asana with Bhujangasana and Dhanurasana has special benefits.A person who has chronic ulcer, hernia and bowel pain, whose heart is weak, should not practice it. The practice of this asana has a special effect on the abdomen and its related organs, but reinforces the lower part of the spinal cord, stretches the sciatica pulse and lightens it, eliminating the weakness of the heart. Constipation is eliminated by this asana, gastritis increases.
Shalabhasana helps a lot in smooth blood circulation from the feet to the brain. The new practitioner must do half-shalabhasana before performing simple shalabhasan. Ardha Shalabhasana is very useful for the seeker in performing Shalabhasana. Its common method is that the seeker should lie on the ground on the stomach and keep the palms under the thigh. After this, while keeping one leg straight on the ground, the other leg should try to lift it as much as possible. After staying in this position for a while, the seeker should bring the feet back to the ground.Similarly, one should practice Ardha Shalabhasana with the other leg also. The sauce should be brought in while lying down, the breath should be stopped while raising the legs, the mother-in-law should be taken out while returning to the first position. It is as beneficial as shalabhasana.
Shalabhasan should be done only after this. Once simple Shalabhasana is proved, the seeker should do full Shalabasana, its practice is difficult and difficult. The legs should be raised as high as possible by applying Shalabhasana. While emphasizing the bone, hands and shoulders, one should try to move the feet up with a jerk and see that the toes touch the head. This exercise should be done three times and every time you should try to raise the legs higher than before. It should then return to the first position. It should be kept in mind that while moving the body up and down, breathe in.