Do you want to learn how to do Shalabhasana or locust pose? This is a great yoga pose for beginners. It helps strengthen the back and spine and can provide relief from stress and fatigue.
Shalabhasana or locust pose is back bending pose that increases strength and flexibility in your whole spine. It helps you create endurance and stamina. In every backbend, we think about creating space between the vertebrae. How you practice your alignment in this pose will set you up to be able to do deeper backbends will and increase the health of your whole spine.
Before we look at how to do the pose let’s look at its benefits.
Benefits of Shalabhasana
- Strengthens the back and spine
- Provides relief from stress and fatigue
- Increases flexibility in the whole spine
- Helps create endurance and stamina
- Strengthens muscles in the pelvic bowl
- Relieves sciatic nerve pain
- Strengthens hip muscles
Contraindications of Shalabhasana
If you are pregnant, avoid this pose. If you have a back injury, consult with your doctor before practicing this pose.
Now that we know the benefits and contraindications of Shalabhasana or locust pose, let’s look at how to do it.
The following is a step-by-step guide on how to do Shalabhasana or locust pose.
How to Do Shalabhasana
Lie down on your stomach with your forehead resting on the floor. To figure out how to do the pose properly, place your hand between your pelvis on the floor and find the bony place at the front of her hip. This is called the iliac crest. Remove your hand and think about pressing your iliac crest into the floor as your leg lifts off the ground.
Make sure your knees remain straight as you do this. Instead of thinking about lifting the leg off the floor think about reaching your leg back.
Practice doing this a few times to get used to the idea of sending your legs back instead of up to lift them from the ground.
You want to think of the same concept for the front of your body. So instead of lifting your sternum off the ground think about sending your sternum forward. It’s almost like you’re trying to pull your body apart.
Pressing your iliac crests into the ground provides the lift as you make space in your spine by sending your legs back and your sternum forward.
Now that you know the proper technique let’s do the pose.
Lay on your stomach. Place your hands beside your chest, with your palms facing down. Inhale and lift your head, chest, and legs off the floor, keeping your hips on the floor. Hold for a few seconds, then exhale and slowly lower your body back to the starting position.
Here are some tips for beginners:
– If you find it difficult to lift your chest and legs off the floor, start by lifting your head and chest first, then gradually add in your legs.
– Don’t overarch your back.
– Hold for a few seconds and then slowly lower your body back to the starting position.
That’s how to do Shalabhasana or locust pose! This pose is a great way to start your yoga practice. It helps you strengthen your back and spine, and can provide relief from stress and fatigue.
Practice this pose regularly, and you will see a difference in your strength and flexibility. Watch the video with Kino for more detail about how to do the pose.