 |
 |
 |
YOGA ESSENTIALS
ASANA
This Month - Locust
|
|
|
|
LOCUST POSE - Salabhasana
"Salabha" means "locust". This pose resembles a locust or grasshopper resting or leaping through the air. There are a few variations to this pose.
Variation 1 (for beginner students) Ardha Salabhasana (1/2 locust)
· Lie face down on the floor, legs extended and arms beside you. Your chin should rest on the floor.
· Place your hands underneath your body, pulling the elbows as close together as possible. Make individual fists with each hand.
· As you inhale, raise the right leg as high as you can. Press your fists and the left leg firmly against the floor.
· Be sure to take little breaths while you hold the pose for 5, 10 or 15 seconds, depending upon your ability and comfort level.
· As you exhale, slowly lower the right leg back to the floor.
· Repeat with the left leg.
· Relax on your stomach in advasana (Corpse pose on stomach).
Variation 2 (for beginner and intermediate students)
· Do variation 1 (ardha salabhasana) as a warm up.
· Take three, quick breaths, and on the third inhalation raise both legs up behind you. Press your fists firmly against the floor.
· Be sure to take little breaths while you hold the pose for 5, 10, or 15 seconds, depending upon your ability and comfort level.
· As you exhale, slowly lower both legs back to the floor. · Relax on your stomach in advasana (Corpse pose on stomach).
Variation 3 (for advanced students)
· Do variation 1 (ardha salabhasana) as a warm up.
· Take three, quick breaths, and on the third inhalation raise both legs up behind you. Press your fists firmly against the floor.
· Raise the legs right up above your head, so you are balanced on your chin, shoulders and arms.
· You may bend your knees and drop your toes down towards your head.
· Be sure to take little breaths while you hold the pose for 5, 10, or 15 seconds, depending upon your ability and comfort level.
· As you exhale, slowly lower both legs back to the floor.
· Relax on your stomach in advasana (Corpse pose on stomach).
Remember: Always work within your own capacity. Never move into pain. Enjoy the pose and listen to your body. This is your greatest protection for preventing injury.
HINT: In variation 3, you may need to give a little kick with the legs to pass the threshold of gravity to get the legs up over the head. It takes great strength and power to raise the weight of the legs.
CAUTIONS:
- If you have peptic ulcers, hernia or hemorrhoids, do not do variations 2 and 3, and use caution with variation 1. Be sure to keep breathing during the poses, as holding the breath creates pressure in the body and may exacerbate hernia and hemorrhoids.
- If having the chin on the floor bothers your neck, the head can be turned sideways for variations 1 and 2.
- Always check with your doctor if you have any doubts or concerns regarding the suitability of this pose for you.
BENEFITS:
- Strengthens the muscles of the legs, buttocks, abdomen, shoulders, arms, and in particular the lower back.
- By strengthening the back, many back problems are aided. Often sciatica is reduced or disappears.
- Irrigates the spine with blood, nourishing and stimulating the spinal nerves.
- Blood is brought to the neck and the brain.
- Health of the pelvic organs is enhanced.
- Pressure on the abdomen stimulates the digestive, intestinal and excretory tracts, kidneys, liver and pancreas.