Yoga for Weight Loss Full Locust Pose - Poorna Salabhasana Pose - Advanc...

Yoga for Weight Loss Full Locust Pose - Poorna Salabhasana Pose - Advanced Yoga

Grouped among the so-called “baby backbends,” which includes Dhanurasana (Bow Pose) and Sea Monster Pose (described in the Variations section below), it is an unassuming pose that, like other seemingly simple poses, is actually a lot more interesting and challenging than it appears at first glance.

(sha-la-BAHS-anna)
salabha = grasshopper, locust

Locust Pose: Step-by-Step Instructions

For this pose you might want to pad the floor below your pelvis and ribs with a folded blanket. Lie on your belly with your arms along the sides of your torso, palms up, forehead resting on the floor. Turn your big toes toward each other to inwardly rotate your thighs, and firm your buttocks so your coccyx presses toward your pubis.

Exhale and lift your head, upper torso, arms, and legs away from the floor. You’ll be resting on your lower ribs, belly, and front pelvis. Firm your buttocks and reach strongly through your legs, first through the heels to lengthen the back legs, then through the bases of the big toes. Keep the big toes turned toward each other.

Raise your arms parallel to the floor and stretch back actively through your fingertips. Imagine there’s a weight pressing down on the backs of the upper arms, and push up toward the ceiling against this resistance. Press your scapulas firmly into your back.

Gaze forward or slightly upward, being careful not to jut your chin forward and crunch the back of your neck. Keep the base of the skull lifted and the back of the neck long.

Stay for 30 seconds to 1 minute, then release with an exhalation. Take a few breaths and repeat 1 or 2 times more if you like.

Benefits of Locust Pose
Salabhasana strengthens and increases flexibility throughout the entire back of the body, including the spine, legs, buttocks, and all of the muscles surrounding your ribs and upper torso. Working the upper back muscles improves posture and helps relieve stress and fatigue caused by slouching forward. This also strengthens the abdominal muscles and the chest. By lifting the front of your torso, you also deeply stretch the front upper torso. This helps to open the lungs, which improves breathing capacity.

Cautions
Do not practice this pose if you are currently experiencing headaches. Also avoid this pose if you have a recent or chronic back or neck injury. Always work within your own range of limits and abilities. If you have any medical concerns, talk with your doctor before practicing yoga.

Locust Pose can be a great way to counteract a long day of sitting or slouching. Stretching out your spine and chest will help you feel more energized, yet calm; less fatigued and less stressed. Warm up with a Sun Salutation or two, then add in a few rounds of Locust for a simple routine that will strengthen, lengthen, and rejuvenate your body!
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