Salabhasana or Locust pose is a pose that requires focus and mindful effort. Salabhasana is one of the first backbending poses that students learn and it is important because it teaches good back alignment that will be key for many other poses as well. Locust Pose strengthens the back and abdominal muscles, opens the chest, and encourages the mindfulness needed for a balanced backbend.
In order to Salabhasana, you first lay down on your belly and stretch your arms back behind you on your sides. Remember to take deep breathes while going in and out of the pose. Next lift your chest off the ground keeping your groin and legs still touching the ground. As you lift up the chest open your chest and roll back your shoulders keeping them far away from your ears. Keeping your tail bone down, lift your legs from off the floor, remembering that the only parts touching the ground is your groin and stomach. Hold the pose as long and you can keeping everything in the right position. Remember to constantly breath. Then release the pose and rest on your belly for a few breaths and do it again!
Doing this pose strengthens the abdominal, back, quadriceps, and chest muscles. Also the key thing that this pose helps is to open the chest. Many people crouch or bend over while sitting, standing or during any daily activity; opening your chest promotes good posture and good back alignment which is key to preventing injuries. Also Salabhasana helps back alignment and encourages mindful thinking and focus.
While doing this asana I feel relaxed even though most of my muscles are working. I focus on my breathing which helps me stay focused on keeping the pose instead of how it might hurt or feel. My back feels good because it is being curved in a way that I normally don't. Also my chest and abdominal area feel good because they are being opened and stretched.
All my information came from:
Yoga Journal: Benefits, How to, picture
http://www.yogajournal.com/basics/2326
Fit Sugar: How to
http://www.fitsugar.com/How-Do-Locust-Pose-Aka-Salabhasana-6704937
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