Salabhasana (Locust Pose) Details, How to Practice, Health Benefits and Precautions

1. Starting Position: Begin by lying flat on your belly (prone position) with your forehead resting on the mat or the floor. Keep your arms alongside your body, with your palms facing up and your legs extended straight back.
2. Leg Placement: Bring your big toes together, allowing your heels to fall slightly apart. If it's more comfortable for you, you can keep your feet hip-width apart.
3. Hand Placement: Rest your arms alongside your body, placing your palms facing down. Your hands should be in line with your hips, with the fingers pointing toward your feet.
4. Engage the Core: Before lifting your upper body, engage your core muscles. Contract your lower abdominal muscles, lengthening your tailbone toward your heels. This action helps protect your lower back during the pose.
5. Lift the Chest: As you inhale, gently lift your chest, head, and shoulders off the ground. Keep your gaze down, maintaining a long neck and avoiding any strain on your cervical spine.
6. Leg Lift: Simultaneously, on the same inhale, lift your legs off the ground. Engage your glutes and the muscles in the back of your thighs (hamstrings) to lift your legs as high as comfortable. Your thighs should be slightly turned inward.
7. Arm Movement: For an additional challenge and to deepen the pose, you can also lift your arms alongside your body, keeping them straight. Reach your fingers towards your feet without collapsing your shoulders.
8. Hold the Pose: Maintain the pose for several breaths, aiming to keep your body lifted and extended. Avoid excessive strain and listen to your body's limits. Initially, you may not be able to lift too high, but with regular practice, you can gradually increase the lift.
9. Release and Relax: Exhale and gently lower your chest, head, shoulders, and legs back down to the mat. Relax in the prone position, resting your head to one side and allowing your body to recover.

• Alignment and Activation: In Salabhasana, focus on aligning your body properly and activating the relevant muscles. Keep your legs engaged and lift them using the strength of your glutes and hamstrings. Lift your chest, head, and shoulders off the ground while maintaining a long neck.
• Breath Awareness: Pay attention to your breath while holding the pose. Take slow and deep breaths, allowing the breath to flow smoothly. Avoid holding your breath or straining during the practice.
• Duration: Start with holding the pose for a few breaths and gradually increase the duration as you build strength and flexibility. Aim to hold the pose for about 30 seconds to a minute, or as long as it feels comfortable for you.

Precautions while doing Salabhasana (Locust Pose)

1. Warm-Up: Before attempting Salabhasana, it is essential to warm up your body, especially your back and core muscles. Engage in some gentle stretches and movements to prepare your body for the pose.
2. Gradual Progression: If you are new to Salabhasana, start with gentle variations and gradually increase the intensity and duration of the pose as your body becomes stronger and more flexible. Avoid forcing or straining yourself into the full expression of the pose.
3. Back and Neck Injuries: If you have any existing back or neck injuries, such as herniated discs, sciatica, or cervical issues, approach Salabhasana with caution. Consult with a healthcare professional or a qualified yoga instructor to determine if this pose is suitable for you. Modify the pose by lifting only the chest and avoiding lifting the legs.
4. Wrist and Shoulder Issues: If you have wrist or shoulder injuries or conditions, be mindful of the pressure and strain on these areas during Salabhasana. Consider modifying the pose by resting your forehead on a block or folded blanket, and avoid excessive weight-bearing on the wrists.
5. Pregnancy: Pregnant women should practice Salabhasana with caution, especially during the later stages of pregnancy. It is advisable to avoid lifting the legs too high or compressing the abdomen. Modify the pose by keeping the legs grounded and focusing on lifting the chest. Consult with a prenatal yoga teacher for appropriate modifications and guidance.
6. High or Low Blood Pressure: If you have high or low blood pressure, be cautious when practicing Salabhasana. Avoid straining or holding your breath, as it can affect blood pressure. If you experience dizziness, lightheadedness, or any discomfort, release the pose immediately.
7. Menstruation: During menstruation, it's advisable to practice gentle poses and avoid intense backbends like Salabhasana. Modify the pose by keeping the legs grounded and focusing on lifting the chest.
8. Mindful Alignment: Pay attention to proper alignment while performing Salabhasana. Avoid excessive strain on the lower back by engaging the core muscles and lifting from the glutes and hamstrings. Keep the neck long and avoid compressing the cervical spine.
9. Breathing: Maintain a steady and even breath throughout the pose. Avoid holding your breath or straining. Breathe deeply and smoothly to support your body and enhance the benefits of the pose.

What are the Health Benefits of Salabhasana (Locust Pose)

1. Strengthens the Back: Salabhasana targets the muscles of the back, including the erector spinae, which helps improve spinal stability and strengthen the muscles that support the spine.
2. Tones the Glutes and Hamstrings: The lifting action of the legs in Salabhasana engages and strengthens the gluteal muscles (buttocks) and hamstrings, contributing to improved lower body strength and stability.
3. Enhances Core Strength: This pose activates the muscles of the abdomen and lower back, including the transverse abdominis and multifidus muscles, which help to improve core strength and stability.
4. Improves Posture: By strengthening the back muscles and core, Salabhasana can help improve overall posture. Regular practice can counteract the effects of prolonged sitting and poor posture, promoting a more upright and aligned spine.
5. Stimulates the Digestive System: The pressure on the abdomen during Salabhasana stimulates the digestive organs, helping to improve digestion and relieve digestive issues such as constipation.
6. Boosts Blood Circulation: As you lift your chest and legs in Locust Pose, blood flow is enhanced throughout the body, promoting better circulation and oxygenation of tissues and organs.
7. Opens the Chest and Shoulders: Salabhasana helps to stretch and open the chest and shoulders, counteracting the effects of rounded shoulders and tight chest muscles. This can improve breathing capacity and alleviate tension in the upper body.
8. Builds Mental Focus: Balancing the body in Salabhasana requires concentration and focus, which can help calm the mind and improve mental clarity and awareness.
9. Energizing and Invigorating: Salabhasana activates the entire body and can provide an energizing effect, helping to reduce fatigue and improve overall vitality.

Who Should Avoid doing Salabhasana (Locust Pose)

1. Back or Neck Injuries: If you have acute or chronic back or neck injuries, such as herniated discs, sciatica, or cervical issues, it is important to approach Salabhasana with caution. This pose involves lifting the chest and legs, which can put strain on the spine. Consult with a healthcare professional or a qualified yoga instructor to determine if this pose is suitable for you. Modify the pose by lifting only the chest and avoiding lifting the legs.
2. Wrist or Shoulder Issues: If you have wrist or shoulder injuries, such as carpal tunnel syndrome, tendinitis, or rotator cuff injuries, Salabhasana may exacerbate these conditions. The weight-bearing nature of the pose can put strain on the wrists and shoulders. Consider modifying the pose by resting your forehead on a block or folded blanket and avoid excessive weight-bearing on the wrists.
3. Pregnancy: Pregnant women should approach Salabhasana with caution, particularly during the later stages of pregnancy. Lifting the legs too high or compressing the abdomen can be uncomfortable or potentially unsafe for both the mother and the baby. Consult with a prenatal yoga teacher for appropriate modifications and guidance.
4. High or Low Blood Pressure: If you have uncontrolled high or low blood pressure, it is advisable to avoid Salabhasana. This pose involves exertion and can temporarily affect blood pressure. Sudden changes in blood pressure can be detrimental to your health. If you have blood pressure concerns, consult with a healthcare professional before attempting this pose.
5. Recent Abdominal Surgery: If you have recently undergone abdominal surgery, such as abdominal hernia repair or any other procedure, it is important to avoid Salabhasana until you have fully healed and received clearance from your surgeon or healthcare professional.
6. Menstruation: During menstruation, it is generally advised to avoid intense backbends like Salabhasana. Menstruation can cause increased sensitivity and discomfort in the lower abdomen and pelvis. Modify the pose by keeping the legs grounded and focusing on lifting the chest.