Shalabha Asana benefits spine. This asana is also known as locust pose. It is ideal asana for toning up abdomen area and for a healthy flexible spine. Remember these yoga tips before starting yoga practice.
Lie down in prone position on the mat, forehead touching the ground. Keep your elbows close to stomach and palms (facing towards the floor) under the thighs. Stretch both the legs, keeping them straight (no bending of leg at knees). Keep the heels and toes together. Keep toes flat on the floor with soles pointing upwards. Keep your chin on the floor.
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I live in an isolate northern state in the US and there are no yoga studios. It was suggested to me to try meditation and from there I ordered a DVD on