January 07, 2018 2 min read

Locust Pose: Salabhasana

Purposes and Benefits:

  • Includes all benefits of Cobra pose (#16)
  • Encourages concentration and perseverance
  • Targets upper back
  • Helps cure spinal problems including slipped discs, sciatica, and gout
  • Cures tennis elbow
  • Boosts circulation
  • Increases flexibility and tone in spinal muscles
  • Firms hips, buttocks, and legs
  • Invigorates arm and back muscles
  • Strengthens shoulders, pectorals, elbows, wrists, and spine
  • Builds core strength

(NOTE: This pose has 2 How to Dos: the first explains doing the pose with 1 leg only, and the second explanation involves both legs.)

How to Do (with 1 leg):

  • Lie on belly with chin forward on towel
  • Lift hips, turn arms in, and pin arms underneath body
  • Move arms underneath body by lifting one hip at a time and rolling to one side
  • Keep palms flatly on floor, spread fingers, and point fingers toward knees
  • Relax and keep body firm and steady
  • Without lifting hips, raise right leg straight up to 45-degrees, and keep left leg relaxed on floor
  • Maintain tightened muscles in right leg, point toes, and lock knee
  • Touch hipbones to forearms and ensure right hip is not twisting out
  • Keep stretching right leg back and hold pose for 10 seconds
  • Repeat with left leg

How to do (with both legs):

  • Protect neck by tilting head down, tucking chin in, and keeping mouth on towel
  • Keep arms underneath body
  • Straighten legs, point toes, and lock knees
  • Lift legs up away from floor, breathe through nose, and hold pose for 10 seconds
  • Strive to lift legs and hips away from floor all the way to belly button
  • Use every ounce of strength in legs and abdomen
  • Lower both legs without collapsing
  • Turn to one side