Full Locust Pose: Poorna Salabhasana
Purposes and Benefits:
- Improves function of liver and spleen
- Increases spinal strength and flexibility
- Firms muscles of thighs, hips, abdomen, and upper arms
- Strengthens deltoids and trapezius
- Includes benefits of Standing Bow-Pulling pose (#6) and Cobra pose (#16)
How to Do:
- Begin by targeting mid-spine
- Lay belly down on floor
- Turn chin in and stretch arms out to sides in line with shoulders
- Face palms down
- Keep legs, knees, and feet together
- Ensure that calves, thighs, and buttocks remain tightened throughout pose
- Exhale completely, then inhale
- Lift arms, legs, chest, head, and torso away from floor
- Keep gaze lifted to direct whole body to lift
- Remember to breathe; a deep inhale will help you lift
- Draw arms back so fingers are in line with top of shoulders and face palms toward floor
- To arch body more: Use back muscles, and maintain straightened arms and legs and keep them engaged. You should also use core strength.
- Set goal to eventually balance body on abdomen
- Hold pose for 10 seconds while doing 80-20 breathing
