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Asana Analysis

Published on June 20th, 2015 | by Catherine Tingey

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LOCUST POSE (Salabhasana)

DSC01349Locust Pose

Locust Pose is an invigorating back bend and back strengthening posture. I find this is a nice complementary pose to crunches, and any type of Pilates-inspired roll up. It is also a nice precursor to BOW POSE (Dhanurasana).

Locust Pose is traditionally done with the arms extending back toward the feet, palms up, but I’m partial to the expansive feeling of extended arms (Airplane Locust) as it prevents my lumbar from compressing too much (and aggravating sciatica).

This can be a posture where we forget to breathe amidst the effort so it’s a good opportunity to practice finding that sweet spot between activation and relaxation.

ALIGNMENT

Lay on your belly with your chin on the mat

Inhale and extend the arms and legs while releasing the shoulders down away from the ears

Keep the arms close to the ears, and the legs hip width apart

Don’t forget to breathe even though the breath may be shallow

Exhale and release

VARIATIONS

The hands can be clasped in a fist behind the back, or for a more traditional and advanced posture, arms placed underneath the belly.

BENEFITS

  • Opens the chest, shoulder girdle and abdomen
  • Stimulates digestion
  • Can be invigorating and relieve stress
  • Strengthens the muscles of the spine, buttocks, and backs of the arms and legs

CONTRAINDICATIONS

  • Pregnancy
  • Some types of sciatica and lower back injuries can be seriously aggravated by this pose
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Entrepreneur, yogini, designer, award-winning filmmaker, personal trainer and former marathon runner. She left a career in finance to start her own business and along the way, became a yoga teacher after practicing for 24 years.

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About the Author

Entrepreneur, yogini, designer, award-winning filmmaker, personal trainer and former marathon runner. She left a career in finance to start her own business and along the way, became a yoga teacher after practicing for 24 years.



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