Salabhasana
(Locust Pose)
Salabha means grasshopper or locusts. Figuratively, the body assumes this shape in the asana. This backbend pose is actually more challenging and interesting than what it seems at the first sight.
Locust Pose is an effective means for strengthening the back of the torso, legs, and arms in preparation for the deeper backbends.
Therapeutic Applications of the asana includes Fatigue, Flatulence, constipation, lower back pain and indigestion.
 Asana technique:
Lie on your belly with your arms along the sides of your torso, palms up, forehead resting on the floor. You might want to pad the floor below your pelvis and ribs with a folded blanket for this pose.
Turn your big toes toward each other to inwardly rotate your thighs, and firm your buttocks so your coccyx presses toward your pubis.
Exhale and lift your head, upper torso, arms, and legs away from the floor. You`ll be resting on your lower ribs, belly, and front pelvis.
Firm your buttocks and reach strongly through your legs, first through the heels to lengthen the back legs, then through the bases of the big toes.
Keep the big toes turned toward each other.
Raise your arms parallel to the floor and stretch back actively through your fingertips. Imagine there`s a weight pressing down on the backs of the upper arms, and push up toward the ceiling against this resistance.
Press your scapulas firmly into your back.
Gaze forward or slightly upward, being careful not to jut your chin forward and crunch the back of your neck. Keep the base of the skull lifted and the back of the neck long.
Stay for 30 seconds to 1 minute, then release with an exhalation.
Take a few breaths and repeat 1 or 2 times more if you like.
Anatomical Focus for this asana is Buttocks, Hamstrings and calves, Lower back, Lungs, Upper back, Upper arms and Neck.
Benefits of Salabhasana
The posture strengthens the muscles of the spine, buttocks, and backs of the arms and legs.
Stretches and tones the shoulders, chest, belly, and thighs.
Improves posture and arch.
Stimulates abdominal organs.
Helps relieve stress.
Precautions:
Students with neck injuries should keep their head in a neutral position by looking down at the floor; they might also support the forehead on a thickly folded blanket.
This asana is NOT recommended in following conditions:
Headache
Serious back injury
A challenging variation of Salabhasana is called Makarasana. Makara refers to Sea Monster. The legs are raised in this pose exactly as in Salabhasana, but the fingers are clasped and then the palms are pressed against the back of the head, with the index fingers hooked up underneath the base of the skull. With the upper torso lifted, open the arms out to your sides.
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