Locust Pose (Salabhasana in Sanskrit) is a back bending pose that is great for improving your posture. This pose is also beneficial for toning and strengthening the muscles of the abdomen, arms and legs.
Locust pose is done in classes at all levels of yoga practice. When you watch this pose on a DVD or in class, it may seem fairly simple. Although it is a fairly straightforward position, it isn’t always easy.
To move into locust pose, begin by lying flat on your stomach on your yoga mat. The arms should be next to the body with the palms facing up. The forehead should be resting on the mat.
The next step is to gently lift the head from the floor. As you are lifting the head, elongate the head and neck, so you are moving forward and lifting it. As you are lifting your head, begin to lift the upper body and arms, but keep the arms straight beside the body.
Extend the legs fully and begin to lift the legs from the floor. The arms should be to the sides and parallel to the floor. The weight of your body is resting on the abdomen with the rest of the body lifting upwards.
Hold this position for thirty seconds to one minute and then gradually release and lower back to the starting position, lying flat on your yoga mat.
The movements in this asana are not as easy as it appears. Take it slow if you are new to this pose. You can gradually lift the body farther with more practice. Going to deep into the backbend can cause pain in the lower back, if you push too hard or if you tend to have lower back problems.
This pose can be modified, as needed. A common complaint is discomfort in the stomach and pelvis when lifting off the ground. If you find this pose uncomfortable, you can place a folded towel or blanket under your stomach for added support.
If you feel discomfort in the neck, don’t extend it as far to relieve the pressure. Be sure to keep the neck relaxed. If you keep tension in the neck, this will cause discomfort. As always, listen to your body and go only as far as you can without discomfort.