Salabhasana (Locust Pose) Yoga Steps and Benefits

The name of this pose comes from Sanskrit language in which salabha means grasshopper or locust. Salabhasana is best for strengthens the muscles of buttocks, spine, arms, legs and back.
Salabhasana (Locust Pose) Yoga Steps and Benefits
Salabhasana (Locust Pose) Yoga Steps and Benefits

Salabhasana (Locust Pose) Yoga Steps 

  • 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.

Salabhasana (Locust Pose) Yoga Benefits

  • Improves flexibility in the back.
  • Particularly recommended for relieving lower back pain and sciatica.
  • Massages to the internal organs.
  • Strengthens the shoulders and arms.
  • Strengthens the muscles in the lower back.
  • Improves digestion.

How to do Salabhasana (Locust Pose) Yoga

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