51 Days Yoga Consciousness Series 2nd May-21st June 2021

Knowledge of Yoga is infinite, boundless and timeless. “Learning Yoga is an everlasting journey that leads you within and Within is where you find the world of immortal bliss”. –Mitraasha

Namaste All My Yoga Yaatris! May Yog Bless You!

The idea behind running this 51 Days Yoga Consciousness series is to proffer my modest learnings and share the divine pearls of Yoga science with people at large. Let’s have a conjoint intent to learn, implement and extend the wisdom of Yoga with a positive co-action and harmonious reverberation amongst each other.

Asana For Backward Bending Of The Spine-Shalabhasana

Shalabhasana- the locust pose.

In this asana climax posture’, the body and the legs bear semblance to that of a locust or a grasshopper which is considered as a strong, quick flier having a robust mechanism to move. Their hind legs are known to get more and more stimulated as well as strong with their movements. The intention while practicing this asana is to build the same characteristics in your body, thereby strengthening the instrument and the muscles related to locomotion by the rearward lifting of the legs. It is one of the best asanas for strengthening the back muscles.


  1. People having hernia, hypertension, severe back disorders or injuries, heart ailments, peptic ulcers and pregnant women should avoid doing this asana.
  2. People with a protruding belly may find it challenging to lie down in a prone position. They may try for a smaller time frame to begin with and then gradually with practice, increase the timings as per their capabilities.

How to practice?

Shalabhasana-Both legs
Shalabhasana-Left leg
Shalabhasana-Right leg
  • Lie down straight on the stomach (prone position),legs completely stretched out full length with toes pointing outwards and chin rested on the mat.
  • Place both the arms straightened out on their respective sides, palms facing downwards placed either beside the body or slightly pushed under the thighs.
  • Close the eyes or keep them open as is comfortable and be at ease but aware of your breath and the body.
  • Now with an exhalation in 3 seconds, maintaining it straight, gently lift up the right leg as high as possible without raising the hips and holding the left leg still and firm on the mat.
  • Keep in mind to secure the palms and contract the lower back muscles while raising the leg.
  • Suspending the breath for 6 seconds, stay in this final position.
  • Now to release the posture, with an inhalation in 3 seconds, slowly lower down the raised foot on the mat to arrive back to the starting position.
  • Next, repeat all of the above mentioned steps with the left leg .
  • Again when you are in the starting position after releasing the left leg, now, perform the asana with both the legs together, lifting them up slowly and in sync. 
  • Release with an inhalation in 3 seconds to complete one round.
  • 3 rounds with pause in-between rounds can be practiced in one session.

Note: For those who are not comfortable initially to retain or suspend the breath as suggested, may do the entire flow of asana with normal breathing.

  • Same asana can be done in a static manner also after perfecting the dynamic posture. For this hold the final position which is raised legs, for a maximum of 2 minutes (start with 30 seconds) with normal, slow and rhythmic breathing. 


The reverse stretches to the spine enhances circulation to that region and the whole upper body, strengthens the lower back muscles, shoulders and neck muscles, pelvic organs, legs, hip joints and arms.

It makes the spine flexible, tones the sciatic nerves, initializes better functioning of the kidneys, liver, and other organs in the lower part of the body.

Extends relief in cases of backache during menses, mild lumbago, light sciatica, slipped disc, stomach ailments and alleviates irregular bowel movements.

The pressure on the abdominal walls strengthens it, regulates the intestinal function and stimulates the appetite.

Thought of the day: “Getting in balance is not so much about adopting new strategies to change your behaviors, as it is about realigning yourself in all of your thoughts so as to create a balance between what you desire and how you conduct your life on a daily basis.” -Wayne Dyer

Link to day 31-Bhujangasana: The Cobra Pose https://kreately.in/day-31-bhujangasana-mitraasha/

Link to day 33-Dhanurvakrasana: The Bow Pose https://kreately.in/day-33-dhanurvakrasana-mitraasha/

DISCLAIMER: The author is solely responsible for the views expressed in this article. The author carries the responsibility for citing and/or licensing of images utilized within the text.