Secrets of Performing Shalabhasana, Locust Pose Technique in Yoga, Benefits of the Asana

Shalabhasana – one of the simple yoga poses , practiced in preparation for more complex backbends ( Dhanurasana , Urdhva Mukha Shvanasana, Urdhva Dhanurasana ) and requiring a fairly powerful concentration of energy when lifting off the ground and fixing the pose. The strength that this asana develops will also be useful for inverted poses, balances and poses held due to a strong press (for example, Paripurna Navasana ).

Technique

Step 1:

Lie on the floor face down. If necessary, place a folded blanket under the pelvic area. Place your hands on either side of your body with your palms up, your forehead rests on the floor. Place your feet on the arches so that your big toes are together (feet parallel to each other).

Step 2:

On the exhale, lift your head, upper torso, arms and legs off the floor. The weight of the body should fall on the lower ribs, abdomen and front of the pelvis. Strengthen your buttocks, strongly tighten and extend your legs away from you: the entire front and back surface of your legs. Pull your inner thighs together and slightly tuck your hips inward, press your tailbone towards your pubic bone.

Step 3:

Raise your arms parallel to the floor and actively reach towards your heels with your fingertips. Imagine that a weight is placed on your back that presses you down – and you energetically bend towards the ceiling against this resistance. Press your shoulder blades firmly against your back.

Step 4:

Eyes gently look forward or slightly upward. Try not to lift your chin and not to clench the back of your neck. Reach your crown towards the ceiling and lengthen the back of your neck and occiput.

Step 5:

Stay in the pose for 30 to 60 seconds.

Exiting the Pose

On the exhale, release your legs and gently return your torso and legs to the starting position. Take a few breaths in and out and repeat the asana 1-2 more times.

Asana Adjustments / Control Points

1. do not strive to raise the torso higher due to bending only in the lower back! If you are focused only on bending backward, without horizontally and vertically stretching your chest and shoulders, you will not allow your spine to lengthen. This way you risk compressing the lumbar discs and facet joints between the vertebrae.
2. open your chest, stretch your spine upwards, and with strong legs actively reach in the opposite direction;
3. feel that the body is completely stretched like a string – from the crown to the tips of the toes;
4. engage all the muscles at the base of the spine and pelvic floor, lengthen the abdomen from the pubic bone to the chest.

Benefits

Contraindications

Preparatory Yoga Exercises

• Bhujangasana ;
• Virabhadrasana 1 ;
• Urdhva Mukha Shvanasana ;
• Setu Bandha Sarvangasana ;

Advanced Practice

• Perform Shalabhasana with bent knees, your shins should be perpendicular to the floor. Lifting your torso, head and arms, simultaneously raise your knees as far as possible from the floor. This will strengthen the back of your legs and buttocks, allowing you to go deeper into the main asana.
• Put your hands behind your lower back and clasp them in a lock. Use the strength of your arms as a lever for a stronger opening of the chest and a deep bend in the back. The lock of the palms should be lifted off the body.

Variations

1. Simplified Version Beginners often find it difficult to simultaneously lift their torso and legs off the floor. A. to begin with, try to enter the pose without lifting your hands off the floor. To do this, place your hands palms down on the floor at waist level. On the inhale, press your hands into the floor and lift your torso upwards. Fix the torso in the lift, take a few breaths and lift your palms – take your hands back, as described in the main instructions. Pull your shoulder blades together (this way you will avoid clamping in the neck, which should be free and elongated), unfold your shoulders and open your chest. B. to begin with, try lifting your legs one at a time. Lift the torso, bring your hands back as described above and first lift the right leg off the floor for 30 seconds, and then the left leg for 30 seconds. Make sure that the legs do not spread apart: tuck your hips inwards.
2. Complicated Version – chin and hands on the floor, straight legs raised off the floor Lie on the mat face down, head resting on the chin. Extend your arms under your body and join them, palms facing the floor. On the inhale, curl your tailbone towards your pubic bone, and then simultaneously raise both legs, using the muscles of your back and pressing into the floor with your palms and forearms. Keep your legs parallel to each other. There may be a small distance between the hips, and for advanced practitioners – the hips and shins should be joined together.