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Locust Pose (Salabhasana) is a powerful backbend that strengthens the back, glutes, and legs while opening the chest and shoulders. It also stimulates the abdominal organs, making it a great pose for improving posture and relieving tension in the lower back. Here’s how to perform Salabhasana with proper alignment and technique.
Step-by-Step Instructions:
Starting Position: Lie on your stomach with your arms by your sides and your forehead or chin resting on the mat. Keep your legs extended and together.
Engage the Core: Lengthen your lower back by gently pressing your pubic bone into the floor. As you exhale, pull your navel in toward the spine, engaging your core muscles to support the back.
Engage the Legs: Engage your leg muscles by pressing the tops of your feet into the mat. This helps activate the glutes and legs for the lift.
Lift the Upper Body: As you inhale, begin lifting your head, chest, arms, and legs off the floor. Firm your shoulder blades onto your back to broaden your chest and create space in the upper body. Imagine someone gently pulling on your hands, helping you lift higher.
Leg Position: Keep your feet drawn toward the midline, but they do not need to touch. You can keep them hip-width apart for stability.
Hold the Pose: Hold the pose for 5 breaths, focusing on steady and calm breathing. Keep your neck long and avoid crunching your chin into your chest.
Release the Pose: As you exhale, gently lower your body back down to the mat. Rest by making a pillow with your arms and allowing your heels to drop away from each other. Repeat the pose two more times.
Beginner’s Tips:
Gradual Progression: In the initial stages, you can focus on lifting just the upper body while keeping your legs on the mat. Once you feel comfortable, try lifting your legs as well on the next repetition.
One Leg at a Time: If you’re still building strength, you can lift one leg at a time, holding for 30 seconds before switching legs.
Focus on Length: As you lift, reach back through the balls of your feet, and simultaneously reach forward through your chest. This will help create a longer, more expansive stretch.
Benefits of Locust Pose:
Strengthens the Back and Glutes: Locust Pose targets the muscles of the back, glutes, and legs, helping to improve strength and endurance in these areas.
Stretches the Front of the Body: The lift in the chest and torso helps open the front of the body, particularly the chest and abdomen.
Opens the Chest and Shoulders: This pose helps relieve tightness in the chest and shoulders by broadening the collarbones and lengthening the upper body.
Stimulates Abdominal Organs: The compression and extension in the abdomen stimulate the digestive organs, improving digestion and overall organ function.
Things to Watch Out For:
Pregnancy: Avoid doing Locust Pose if you are pregnant, as the pose can put unnecessary pressure on the abdomen and lower back.
Neck Alignment: Be careful not to crunch the neck. Keep the chin slightly tucked and the back of the neck long to avoid strain in the cervical spine.
Discomfort in the Hips: If you experience discomfort in your hips or pubic bone, try placing a folded blanket under your hip bones to provide extra cushioning and support.
Variations to Try:
Lift Only the Upper Body or Legs: For an easier variation, try lifting just the upper body or just the legs. Focus on using your back muscles in both cases to create strength and stability.
Dynamic Locust Pose: Instead of holding the pose for a static 5 breaths, try moving in and out of the pose a few times. This dynamic movement can help build strength and improve flexibility.
Use a Strap for Resistance: For an added challenge, hold a strap between your hands and pull on the strap to create extra resistance for your arms. This variation strengthens the arms and shoulders even further.
Locust Pose (Salabhasana) is a fantastic posture for strengthening the back, glutes, and legs while also improving flexibility and posture. It can also help open the chest and shoulders, making it a great addition to any yoga practice. If you’re looking for yoga classes in North York, Serenev Studio offers three distinctive practices: Hatha Yoga, Vinyasa Yoga, and Kundalini Yoga. Whether you’re a beginner or an experienced practitioner, register for a class today or contact Serenev North York Yoga for more information.
