Salabhasana, also known as the Locust Pose, is a powerful backbend that complements the forward bend of Bhujangasana (Cobra Pose). While Bhujangasana activates the upper area of the body, Salabhasana targets the lower waist-down region. Practicing both creates balance and offers maximum benefits. Here’s how to perform Salabhasana:
Full Salabhasana:
Position of Readiness:
- Lie face down on the floor, resting on your stomach.
- Stretch your arms backward, close to your thighs, and keep your legs straight.
- Make fists with your hands and bring them together beneath your thighs, wrists touching.
Steps:
- Inhale slowly and deeply through both nostrils.
- Retain your breath and lift your head, straightening your neck. Place your chin on the floor (you can use a folded towel for comfort).
- Tighten both legs and lift them as high as you comfortably can. Keep your knees straight; do not bend them.
- Maintain this posture for 5 to 6 seconds.
- Exhale and slowly lower your legs back to the floor. Avoid dropping them abruptly.
- By the time your legs touch the floor, finish exhaling.
Restrictions:
- Begin with three rounds on the first day. Do not exceed four rounds.
- Beginners should practice the half-locust posture before attempting the full version.
Half Salabhasana:
For the half Salabhasana, the position, breathing, and body conditioning are the same as in the full Salabhasana. The only difference is that you lift one leg at a time. Alternate lifting your legs.
Benefits:
- Organ Activation: Salabhasana stimulates the kidneys, liver, pancreas, and abdominal area.
- Digestive Health: It helps alleviate constipation, indigestion, wind troubles, dysentery, diarrhea, acidity, and gastrointestinal disorders.
- Spinal Flexibility: Salabhasana brings flexibility to the cervical (upper back) region.
- Lower Back Strength: It strengthens the lower back.
- Improved Blood Circulation: The pose enhances blood supply to the spine and upper body.
Remember to practice mindfully and enjoy the benefits of Salabhasana! 🌟🧘♀️