Follow the following steps in order to complete the Poorna Salabhasana or Full Locust Pose -
Initially, lie on stomach with chin on ground plus palms placed just under thighs.
Do inhale and raise your both legs as high as possible.
Then place the shoulders and arms in firm direct contact with the ground.
Do swing your legs slow and steadily up to much higher level.
Then perfectly balance on your arms, chin and shoulders.
Do rightly maintain the entire body balance.
Then gradually bend your knees.
Do bring the toes just down in order to touch the head.
Remain in this position for few seconds.
Do return back to normal position.
Then repeat the same steps a few more times.
The anatomical focus in Poorna Salabhasana or Full Locust Pose is related to the muscles of the upper arm that are triceps and deltoids, abdominal muscles, bottocks, calf muscles, hamstrings and lower and upper back.
The therapeutic applications of Poorna Salabhasana or Full Locust Pose are related to Fatigue, lower-back pain, indigestion, constipation and Flatulence.
There are several benefits of the Poorna Salabhasana or Full Locust Pose. Few of them are as follows -
It strengthens and stretches the muscles of the back, the lower back especially.
It perfectly stimulates the digestive process.
It gives better appetite.
It stimulates the autonomic nervous system.
It really helps to immediately get rid of disorders related stomach.
It rightly balances the functioning of the abdominal organs and the liver.
It tones up the gall bladder, spleen and stomach.
It cures dropsy.
It gives beneficial effects on the initial stages of fistula.
It strengths and stretches the thighs and legs.
It cures the diseases related to the lungs.
It improves digestion.
It increases gastric fire.
During menstruation, it reduces the pain in the ovary for women.
It cures tumor.
It cures oedema.
It gives better energy to the throat.
It is helpful for kids who are suffering from certain type of serious ailments.
It cures diabetes and strangury.
It largely relieves stress.
It perfectly improves posture.
It strengthens the backs of the legs and arms.
It stretches the thighs, belly, chest and shoulders.
It stimulates the liver and spleen.
It relieves cervical spondylosis, rheumatism, arthritis and lumbago.
It prevents lower-back pain.
It helps to massage abdominal organs.
It prevents and regulates menstrual problems.
It stimulates the Muladhara Chackra.
It reduces mental stress and physical strain.
It is to be highly noted that the Poorna Salabhasana or Full Locust Pose should only be indulged by people who are having very supple backs and physically well fit. All those practitioners who don't have flexibility in their elbow and shoulder should practice this asana with extra care. Individual's who are suffering with week lungs, headache, neck injuries, serious back injury, hernia and heart problems must avoid this asana. It is to be remembered that you shouldn't clench your fist too loose or too tight.
The beginners while indulging in the Poorna Salabhasana or Full Locust Pose sometimes have lot of difficulties sustaining in the lifting of the legs and torso. They can initially start the posture with their hands firmly resting on the ground, just a little bit back from the shoulders but much closer to the waist. They can lift the upper torso by gently push the hands just against the ground. All the beginners of this particular asana or posture are advised to take the assistance of a vast experienced partner in the yoga session. They are highly suggested to not to indulge in this asana by themselves. It is to be remembered that there are much chances of hurting themselves in this posture if it is not performed rightly.
The variation of the Poorna Salabhasana or Full Locust Pose can be achieved through Ardha Salabhasana or Half Locust Pose, Vajrasana, Paschimottasana, Trikonasana, Ardhamatsyendrasana and Makarasana.
The props that can be largely used in the Poorna Salabhasana or Full Locust Pose are the assistance of a wall, stool and chair. All those beginners who sometimes largely have much difficulty in holding this posture can take the support of a rolled-up blanket in order to lift of the upper torso.
A partner has a major role in supporting the yoga practitioners in perfectly performing the Poorna Salabhasana or Full Locust Pose. On the other hand, a partner can assist the beginner to get a better feel for the work in the back portion of the upper arms. Do you're your partner just stand straddling at your torso while you indulge in this posture. A partner can help you to perform each and every steps of this asana with a lot of perfection in a right manner. A partner can correct you when things are done wrong. On the other hand, a partner can encourage you when things are done correct. A partner can catch you when you are about to fall to the ground. The presence of a partner in the yoga session make you feel that you are performing in a group.
The preparatory poses related to Poorna Salabhasana or Full Locust Pose are several in numbers, they are Bhujangasana, Setu Bandha Sarvangasana, Gomukhasana, Supta Virasana, Virasana, Urdhva Mukha Svanasana and Virabhadrasana I. All these said postures can give you right kind of warm for perfectly indulging in this asana or posture.
The follow up poses of the Poorna Salabhasana or Full Locust Pose are Dhanurasana, Bharadvajasana, Ustrasana, Salamba Sarvangasana and Setu Bandha Sarvangasana. All these postures are beneficial in a better manner for the entire body to a great extent.
The deepening of the pose related to Poorna Salabhasana or Full Locust Pose can be performed by the advanced students who can really challenge themselves with certain variation of Salabhasana with a lot of perfection. They can indulge in stretching the legs just straight back from the pelvis then slow and steadily bend the knees plus rightly position the shins perfectly perpendicular to the ground. Then, as you gently lift the upper torso, arms and head, lift the knees just as far away from the ground as possible.