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Locust Pose
Locust Pose

Locust Pose

Salabhasana (shah-lah-BAHS-uh-nuh)

Locust Pose

Benefits of Locust Pose

  • Lengthens the spine and the back
  • Promotes healthy posture
  • Opens the shoulders
  • Strengthens the core
  • Stretches the hamstrings
  • Reduces pain and anxiety
  • Improves blood circulation

Summary of Locust Pose

Locust Pose, or Salabhasana, is a backbend of extra strengthening, stretching and mental benefits. First off, it lengthens the spine and the back, alleviating pain and tension in the area and promoting a healthier, more natural posture. At the same time, it strengthens the core as its muscles are needed to hold the balance. Improving the blood circulation in the whole body, the pose improves tissue oxygenation and hence calmness, better mood and mitigation of anxiety.

Locust Pose
Locust Pose

Locust Pose Tutorial

Locust Pose

1.) Lie flat on your stomach on the mat.

Locust Pose

2.) Bring both of your hands out to your sides with palms facing down.

Locust Pose

3.) On an exhale, lift your arms and feet off the mat, creating a slight backbend.

Locust Pose

4.) Lift your chest off of the mat and press your shoulder blades back all while engaging your glutes and legs.

Locust Pose

5.) Hold for up to one minute and then lower back down to the mat.

Locust Pose
Locust Pose

Health Benefits of Locust Pose

Locust Pose For a healthier back

Locust Pose lengthens as well as stabilizes the structures of the back, making it stronger and healthier. The natural curvature and arching of the spine is supporting hence one’s posture can only get better from doing this pose.

Locust Pose For stronger abs

The balance required by Locust Pose can be maintained only by the work of the abdominal muscles contracting together. Doing the Locust Pose regularly guarantees toned, strong abs.

Locust Pose For stretching the legs

Locust Pose stretches the muscles of the leg including the quadriceps and the hamstrings.

Locust Pose For less pain and anxiety

Locust Pose improves and stabilizes the blood circulation throughout the whole body, having a calming effect on the nervous system. The pose effectively alleviates anxiety and lets the practitioner properly unwind. The stretch provides additional benefits in the form of reduced pain and lessened tension in the body.

Contraindications & Cautions

  • Pregnant women
  • Severe back pain
  • Neck/back/shoulder/leg injury

Modifications & Deepening the Pose

Locust Pose Variation with a bent knee and arms forward

This variation of Locust Pose provides a greater, deeper stretch and opening to the shoulders and the upper leg muscles. To do it, starting from the standard Locust Pose, release the pose to lay back down on the mat. Extend your arms forward with your hands brought together as if during a prayer, letting them still lie on the ground. On the inhale, simultaneously, lift your head up to look forward, reach your extended arms up and bend the knee of one leg forming a little less than a 90 degrees angle, foot lengthened with the toes pointing up at the ceiling. Get deep into the stretch and adjust its level to your own personal needs and comfort.

Wide Legged Crocodile Locust Pose

This variation of Locust Pose focuses on stretching the legs and opening the hips in a different way than before. Starting from the standard Locust Pose, release the pose and lay back down on the mat. Bring your arms forward in front of your head and bend them at the elbows so that you can cross your forearms - rest your forehead on them. Spread the legs on the floor forming an angle between 45 and 90 degrees or whatever feels best. On an inhale, simultaneously, lift both of the legs while engaging the abs and lengthen. Feel the stretch and hold the pose.

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