Among the 12 basic Hatha yoga postures, Locust Pose (Salabhasana) is the seventh of them. It is also the second of the three exercises for strengthening the back.
'Shalabha' is a Sanskrit term which means 'grasshopper' or 'locust'.
The Salabhasana (Locust Pose) is a stretching pose that focuses on the abdomen, thorax, and the upper and lower back. The primary benefits of the yoga Locust Pose are to build flexibility and strength in the back. This pose is a counter-stretch to Paschimothanasana (Seated Forward Bend), Plough Pose (Halasana) and Sarvangasana (Shoulder Stand). Before you start the Locust pose, the resting pose is performed by lying down on the stomach rather than the back.
For the performance of this pose you may want to pad the ground below your ribs and pelvis with a folded blanket. The Locust Pose steps are as follows.
The Locust Pose is a great yoga posture, but is not considered practical for most individuals as a posture for meditation. It puts a lot of stress on the hip joints and knee and should be approached with care, especially by beginners. Some of the Locust Pose precautions include avoiding this pose if you have injured or weak knees as a lot of stress is put on the knees. Also, refrain from practicing this pose if you have sciatica. You should also avoid this pose if you have an injury to the ankle.
Practicing the Locust pose in a correct manner can provide a lot of benefits. Therefore, make sure to follow all the instructions and tips during your practice. A good beginner’s tip for Locust Pose is to concentrate on the lengthening of the spine. It’s not important how high you lift up. Putting too much emphasis on the height can put a strain on your neck and back and cause injury.
You can rotate your thighs inward by making your big toes turn towards each other. This will prevent too much lower back compression. Your pelvis should be drawn firmly to the mat. This will enable a better lift of your upper body. Your buttocks should be kept firm, but not hard. You could make use of the back and abdominal muscles to lift yourself in the pose. You should always perform the pose on a mat or blanket and never on bare ground.
Benefits to body include:
The Locust Pose’s therapeutic applications include the following:
The Preparatory Poses for locust pose include:
The Follow up poses for locust pose includes the following:
Making use of a partner can help you work the back part of the upper arms. Your partner should stand next to your torso while you practice the pose. Your partner should then come forward and place his or her arms on the backs of your upper arms. You should then push upwards against the resistance.
Adding more repetitions when performing the Locust Pose will help lengthen, strengthen and revive your body. However, it is best to perform this pose under the guidance of a practitioner (or partner adept in yoga) to avoid injury.