Locust Pose - Salabhasana
Day 13 of the #wildloveadvent challenge
Locust pose is backbending posture that helps us to train the deep back and core muscles that eventually help us gain stability for more expressive back bends. This however will always be a staple posture within my own practice (not the expressive backbends) and if you attend my classes you'll see it appear as our back strengthener pose. Its important to take it slow and use your strength to lift up through the feet (maybe its just the feet that lift) and then the chest. Still controlling your core muscles, find a subtle engagement of the upper back muscles to!
Start by lying on your belly and encourage a length through the front of the body by wiggling the shoulders and chest away from the pelvis.
The feet fall hip distance and roll the little toes down (internally rotating the thighs).
Variation 1 press the hands under the shoulders and inhale to lift the head and chest. Draw the elbows in and back, try to float the hands off the floor and draw the core in!
Variation two rest the arms by the sides of the body, palms are facing down (externally rotate the shoulders) on an inhalation lift the head and chest.
Variation 3 you will explore lifting the head, chest... then the arms and then maybe the legs! Allow this to be a flowing layered movement rather than lifting all parts of the body up, take your time, breathe into each stage and stay focused.
As you inhale allow the chest to expand and lift, its very normal (and ok) for you to rock forwards and back. This creates an internal massage for the organs which also aids in core strength and abdominal health.
If you feel compression in the lower back draw the belly in and keep the legs low, think of lengthening the whole body from the crown of the head down to the toes.
Benefits:
+ Strengthens full back chain of the body
+ Stimulates core and Solar Plexus
+ Grounding posture
+ Opens hips and shoulders
+ Improves posture
+ Releases lower back pain (by strengthening it!)
Tips & adjustments:
- Guide the feet a little wider to release lower back
- Strengthen the upper back by lifting the arms in a 'cactus' position.
- Without lifting the head and upper body lift alternate legs.
✨ Take part in the 24 day advent challenge! Enjoy a pose a day that can help you find movement, presence and play. Join in any time and if you're sharing on socials be put in the prize draw for a gorgeous Yoga Design Lab mat, a self care gift box or tickets to a future event. Lets share the love for our practice and inspires others along the way.
Take a photo of your posture and share it on Facebook/Instagram with the tag @wildlove_yoga #wildloveadvent
All my love, V
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