Locust Pose – Salabhasana

The Locust Pose is so called, because your body resembles a locust at rest when you do it. This asana is grouped with prone backbends. The others include Dhanurasana (Bow Pose) and Wheel Pose (Chakrasana) and Cobra Pose (Bhujangasana). It is a slightly difficult yet very unassuming pose which, like other simple asanas, is actually very challenging and far more interesting than would seem at first glance. For Locust Pose, initially, some students feel the need to pad the floor, below their ribs and pelvis, with a Yoga blanket.

1.  To get started with this pose, lie prone, on your belly arms beneath your forehead and take a few breaths. Now rest on your forehead and move your arms down the sides of your body. Your palms should be flat on the Mat. Touch both big toes and slightly rotate your thighs then tighten your buttocks.

2.  With a deep exhalation, raise your head and trunk and swing your arms and legs up from the mat. Ideally, only your ribs, abdomen, and front pelvis should be resting on the mat. Tighten your buttocks and reach firmly down your legs, first to stretch the back of your legs. Both your big toes should be pointing each other, almost touching.

3.  Press your palms into the mat and push up with your fingertips, as if there is a weight pressing down on your upper arms. Keep pushing your legs up toward the ceiling.

4.  Keep looking in front or slightly up, if you so wish, but do not jut out your chin or constrict your neck.

5.  Hold the pose for ½ a minute to 1 minute, then exhale and release, slowly bringing down your feet, legs, thighs and pelvis. After resting for a few moments your may repeat the pose once or twice more if you wish.

Safety Guideline: Always listen to your body and remain safe within limits; do not push too far. You are also advised to do the pose under the supervision of an experienced, trained Yoga instructor.

Benefits Of Locust Pose (Salabhasana)

• The Locust Pose is great for strengthening the back muscles, buttocks, arms and legs

• It gives a very good stretch to your  abdomen, back, and legs

• This is a very good asana for improving your posture

• It helps to stimulate and strengthen the abdominal muscles and organs and relieve stress

Contraindications:

• Locust Pose should be avoided if you have a headache, a serious back injury or neck injury

• Completely avoid doing Locust Pose if you have a chronic backache, particularly resulting from a spinal problem.