ARDH SHALBHASANA

Method of Practice

01
Lie flat on your abdomen with your chin resting gently on the floor.
02
Place both arms alongside your body or tuck your hands beneath your thighs for support.
03
As you inhale, raise your right leg straight upward without bending the knee.
04
Hold the posture for a few seconds while breathing normally.
05
As you exhale, slowly lower the leg back to the floor.
06
Repeat the same sequence with the left leg to complete one round.
07
Perform 10 rounds, alternating the legs.

Strengthens the muscles of the lower back and pelvic region.
Improves digestion, helping to relieve constipation, indigestion, and gas.
Increases the flexibility of the spine.
Helps reduce excess fat around the hips, thighs, and buttocks.
Calms the mind and improves concentration.
Particularly beneficial for lower back pain, sciatica, constipation, improving digestion and appetite, and reducing excess fat around the waist, hips, and thighs.
Also serves as a supportive practice for mild slipped (herniated) disc, diabetes mellitus, and certain uterine and ovarian disorders.

Practice this pose only under the guidance of a qualified physician or yoga expert if you have:

Our yoga experts are here to help you practice correctly and safely for maximum benefits.