Unlike most asanas, the Locust or Salabhasana requires a sudden movement to get into the pose. Its effects supplement those of the Cobra but where the Cobra concentrates on the upper half of the body, the Locust works mainly on the lower half, strengthening the abdomen, lower backs and legs. Like the other backward bends, it manages the internal organs, ensuring efficient functioning of the digestive system and preventing constipation. To begin with, you may only manage to raise your legs a few inches off the floor - in fact, it is at this stage that the pose most resembles a locust, tall in air. With regular practice you will discover how to contract your lower back muscles to thrust your legs up high, as well as developing the necessary strength. In time your legs will come to extend beyond your head as in the photograph.

1. Lying on your front, inhale and roll on to your side. Make two fists and place them side by side, with thumbs pressing into your thighs. Bring your elbows as close together as possible.

Note: You may find that a different hand position gives you more leverage - with your hands cupped, the palms facing the ground, or with hands clasped together, as above.