Locust (Salabhasana)
Locust or Śalabhāsana refers to lying on the front with your legs elevated. This is one of the basic yoga postures that all yoga doers need to understand.
Śalabhāsana improves intestinal function, strengthens the abdominal walls, and improves digestion. The Locust massages the pancreas, liver, and kidneys while increasing blood flow to the neck.
The upper back, leg, and arm muscles are strengthened. The backward bending of the spine in this position enhances cervical flexibility and alleviates lower back pain and sciatica.
This posture is really beneficial for establishing willpower. In Locust, the stimulation of the maṇipūra cakra energizes the rest of the body.
Step by step:
- Begin on your stomach, with your feet together and palms down, and your hands stretching back.
- To engage your quadriceps, straighten your big toes and press down with all ten toenails.
- To expand your lower back, rotate your inner thighs to the ceiling.
- Raise your head, torso, and legs, leading with your inner thighs, while keeping your hands lightly on the mat.
- Back up and away from the floor, roll your shoulders back and up. Maintain a long back of the neck and focus on elevating your sternum rather than your chin. Do not clench your glutes.
- Slowly release to come out of the posture.
Beginner’s Tips:
Beginners may struggle to maintain the lift of the body and legs in this pose. Begin the pose by placing your hands on the floor, slightly back from your shoulders and closer to your waist. To help lift the upper torso, inhale and softly press your hands against the floor. Then, either leave the hands in place throughout the pose or, after a few breaths, swing them back into the position described in step 3 after you've established the lift of the chest.
Common Mistakes
- If you want to avoid crunching your neck, keep the back of your neck long and your chin slightly tucked in. Raising your shoulders towards your ears is not a good idea.
- Avoid bending your knees because this puts a greater strain on your lower back.
