Simple Salabhasana: ( Locust Pose )
Salabha means a locust and is meant to represent a locust resting on the ground.
1. Lie on the floor at full length, resting on the forehead with the arms stretched back, palms facing the ceiling.
2. When beginning, the legs can be hip distance apart.
3. Exhale, lift the head, chest, arms and legs off the floor simultaneously, as high as possible, keeping the abdominal front portion of the body resting on the floor.
4. Stretch the thigh muscles, extend out through the ball of the foot and toes.
5. Keep both legs fully extended.
6. Same with the arms, energy flows out though the hands & fingers.
7. Keep the collar bones broad with the heart lifting up and forward.
8. Head comes back as per freedom in the neck.
9. Gazing point ( Drishti ) when beginning can be up to the eyebrows, then later looking at the nose tip.
10. In the Ashtanga Vinyasa second series, this posture has two forms. The backs of the hands press into the mat followed by placing the palms down at the side of the ribs. The legs are together. We work on these forms in class.
Excellent posture for building strength in the back, namely the lower back.
Since the spine is stretched back it becomes elastic and the pose relives pain in the sacral and lumbar regions. The bladder and prostate gland also benefit and remain healthy.