Ardha Salbhasana

The name is derived from the Sanskrit words; ‘ardha’ meaning half, ‘shalabh’ which means grasshopper and ‘asana’ meaning posture.

Instructions: Lie flat on your stomach with your chin placed on the floor,  legs straight with heels and the knees placed close to each other and arms stretched forward. Inhale and raise one leg and the opposite arm together. Ensure that the shoulder stays aligned with the ear and the raised leg should remain centred and not be stretched outside the center alignment of the hips. Hold the pose for 15-30 seconds. Exhale and lower the raised  leg and arm. Repeat on the other side.


  • It tones and strengthens the muscles of the arms, shoulders, abdomen and the spine.
  • It reduces fat in the thighs and the hips.
  • It revitalises the digestive system and regulates the functioning of the liver and the kidney.
  • It calms the mind and provides relief from anxiety and mild depression.
  • It stimulates the Muladhara (root) chakra, which is said to represent the beginning of life and regulates vitality,  stability and promotes balance.


  • This asana should be avoided by people suffering from peptic ulcer, hernia or an enlarged thyroid.