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Salambhasana – Locust Pose

A form of a gentle back bend, or spinal stretch, Locust Pose uses the strength of the upper and middle back to lift the weight of the legs as high as possible from a starting position face down on the floor.

STEP 1: Lie on your stomach with your arms alongside your body, palms facing up. Your forehead rests on the floor.

STEP 2: Gently lift your head.

STEP 3: Lift your head, upper torso, and arms.

STEP 4: Lift your legs. Keep your arms parallel to the floor. You will be resting on your abdomen and lower ribs. Stay on this position for about a minute.

Benefits

• Firms buttocks and hips
• Increases spinal strength, flexibility and circulation
• Improves flexibility and tone of spinal muscles
• Helps relieve and prevent backache
• Helps cure or relieve lumbago, rheumatism, arthritis and menstrual problems
• Improves sluggish digestion
• Increases abdominal pressure and regulates intestinal function
• Strengthens the abdominal wall
• Helps correct bad posture
• Improves function of liver and spleen
• Strengthens shoulder, arm and back muscles
• Compresses and opens spine
• Relieves cervical spondylosis and back pain
• Encourages concentration and perseverance

Practise Points

Make sure both hands and feet’s are above ground when you do this position.
For beginners one should just lift the legs and concentrate on it and then start working on lifting both hands and the feet.
Make sure one is not bearing the weight of body on hands or shoulder. It has to be distributed on the abdomen.
People suffering with headache, spinal injuries, and neck injuries should either avoid doing this position or try it with some proper instruction with your teacher.