Full Locust - Viparita Salabhasana

STEPS : Lie down flat on your stomach and place your arms under your torso. And Place your chin on the floor. Point your toes out and press the tops of your feet gently onto the floor. Transfer your body weight on your fours, as you lift your knees away from the floor. Tighten your glutes and your lower belly. Then, lengthen your lower back in such a way that the muscles in your buttocks lean towards your heels. Now, hold hands down as you raise your elbows up towards your stomach. Try to make a strong grip of your arms towards your legs, include your upper arms and the trunk muscles energetically. Breathe in, and raise your legs from the floor at that time do not bend your knees. Raise your legs from your thighs and your spine in the shape of an arch, forming the letter “C”. Now you will see your toes in front of you. Hold the pose for few minutes or as much as you can. Breathe out, put down your leg one by one and discharge (free) your arms from your torso. After that assume the Balasana and breathe normally. There is no repetition for this pose.