middle level

• Shoulders away from the ears
• Chest lifted
• Push the shoulder blades apart, expanding the spine
• Do not compress the lower back
• Direct the tailbone towards the heels
• Engage the core
• Rotate the thighs inward
• Activate the quadriceps
• Feet together, heels up
• Extend the legs, keeping the feet active
• Draw the navel in
• Inhale to lift the arms, torso, and legs up

Salabhasana is a strength-building asana that strengthens the back of the body. It's important to perform the asana using muscle strength, avoiding momentum to lift the legs and torso. Avoid overstraining the lower back and clenching the shoulders. Entry and exit into the asana should be smooth.