Locust pose

Shalabhasana

• Lie on the stomach with the legs straight and the feet together.
• Place the hands either under or beside the body with the palms facing down or fingers interlocked.
• Rest the chin on the floor.
• Press down through the arms, engage the lower back muscles and raise the legs from the floor.
• Keep the legs together and actively lengthening.
• Hold for as long as comfortable then slowly lower.
• Practice up to 5 rounds.

Breathing

• Inhale while raising the legs.
• Exhale to lower the legs.

Awareness

• The lower back, abdomen and heart.
• Synchronizing the movement with the breath.
• Swadhisthana chakra.

Contraindications

• Heart conditions.
• High blood pressure.
• Back conditions.
• Hernia.

Benefits

• Helps to relieve backache.
• Alleviates constipation.
• Stimulates the digestive system.
• Activates the reproductive system.

Practice note

• Place a blanket under the hips for extra padding.

Progression

• The breath can be retain in while raising the legs and holding the position then exhaled while lowering.