Salabhasana Variation Arms Forward
शलभासन भिन्नता हस्त अग्रे
Target Muscles
About
Salabhasana Variation Arms Forward is a more challenging backbend that strengthens the entire back body. It improves posture, builds endurance, and stimulates the abdominal organs.
Benefits (5)
- + Strengthens the back muscles
- + Improves posture
- + Builds endurance
- + Stimulates abdominal organs
- + Tones the glutes and hamstrings
Avoid If (4)
- - Pregnancy
- - Back injuries
- - Neck injuries
- - Headache
Step-by-Step Instructions
1. Lie prone with your legs straight and close together.
2. Extend your arms straight forward, in line with your shoulders.
3. Inhale, simultaneously lifting your arms, head, chest, and legs off the floor.
4. Engage your back muscles and maintain a straight line with your body.
5. Keep your gaze forward.
6. Focus on your breath, allowing it to flow naturally.
7. Engage your glutes and hamstrings.
8. Hold the pose for 30-60 seconds.
9. Exhale, slowly lower your body back to the floor.
10. Rest in Makarasana.
निर्देश (Hindi)
1. Pet ke bal let jao, pairon ko seedha aur kareeb rakho.
2. Apne haathon ko seedha aage phaila lo, kandhon ki seedh mein.
3. Inhale karte hue, apne haathon, sir, chest aur pairon ko ek saath zameen se uthao.
4. Apne back muscles ko engage rakho aur apne sharir ko seedha rekha mein rakho.
5. Apni nazrein aage ki taraf rakho.
6. Apni saanson par dhyaan do, saans andar aur bahar aane do.
7. Apne glutes aur hamstrings ko engage rakho.
8. 30-60 seconds ke liye is sthiti mein bane raho.
9. Exhale karte hue, dheere-dheere apne sharir ko vapas zameen par lao.
10. Makarasana mein aaram karo.