Salabhasana Variation Hands Interlaced Behind
शलभासन भिन्नता हस्त बद्ध पृष्ठे
Target Muscles
About
Salabhasana Variation Hands Interlaced Behind is a more intense backbend that further opens the chest and strengthens the back. The interlaced hands add an extra stretch to the shoulders.
Benefits (5)
- + Strengthens the back muscles
- + Opens the chest and shoulders
- + Improves posture
- + Builds endurance
- + Tones the glutes and hamstrings
Avoid If (5)
- - Pregnancy
- - Back injuries
- - Shoulder injuries
- - Neck injuries
- - Headache
Step-by-Step Instructions
1. Lie prone with your legs straight and close together.
2. Clasp your hands behind your back, interlacing your fingers.
3. Inhale, simultaneously lifting your arms, head, chest, and legs off the floor.
4. Draw your shoulders back and open your chest.
5. Engage your back muscles and maintain a straight line with your body.
6. Keep your gaze forward.
7. Focus on your breath, allowing it to flow naturally.
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 peeche le jaakar ungliyon ko aapas mein bandh lo.
3. Inhale karte hue, apne haathon, sir, chest aur pairon ko ek saath zameen se uthao.
4. Apne kandhon ko peeche ki taraf kheecho aur apni chest ko kholo.
5. Apne back muscles ko engage rakho aur apne sharir ko seedha rekha mein rakho.
6. Apni nazrein aage ki taraf rakho.
7. Apni saanson par dhyaan do, saans andar aur bahar aane do.
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.