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    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