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Locust Pose

Salabhasana

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

Step by Step

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.


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Reader Comments

Kelly

John: Breathe during the whole pose, exhale on the roll down. :)

B V Amrutha

I am a subscriber of yoga journal .i am from India , a senior grew up here in USA more than india
No doubt yoga helps to improve health.when I see all ads I just smile to my self. How yoga has turned in to a big business!!!!.
Any way I enjoy benefit of doing yoga by using simple cloths.
Well I am visiting Mysore India where yoga ceter of Sri jois is there .
Thank you
Namaste

Amanda

Never hold your breathe. Scoliosis means you really need to lengthen your spine to help avoid crunching or injury; be sure you have a knowledgeable teacher, too. Legs should always hug towards the midline, but they don't 'touch' because then you wouldn't be using your leg muscles evenly.
:O)

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