Asana 3 - Shalabhasana (Locust pose)

Salabasana (Locust Pose)

Technique:

Ø  Lie down on your stomach face to the floor.

Ø  Place hands alongside the body, with elbows close to the body. Keep the feet together; relax the muscles in the back and abdomen. Exhale slowly.

Ø  Inhale partially, using the stomach muscles and hands lift the legs off the ground. Keep knees unflexed and feet as straight as possible. Maintain position for 10 counts.

Ø  Exhale and return to original position.

Ø  Relax. Breathe normally. Repeat 3 to 6 times.

Ø  Since this exercise exerts pressure on the heart, so should be performed under supervision by people with cardiac concerns.

Benefits:

Ø  The action of lifting the legs using the stomach muscles increases intra-abdominal pressure. This ensures copious blood supply to the intestines and rectal muscles, inducing peristalsis and curing constipation. Since the action compresses the buttocks, it results in increased blood circulation to the rectal muscles and anal sphincter. Very good in controlling piles.

Ø  The use of the hands to leverage the stomach muscles results in the toning of the back, neck, shoulder and wrist muscles. Increases the strength and suppleness of the spine.

Caution: Beginners should perform this exercise under supervision. Stop at the slightest experience of pain in the abdominal or lumbar (lower back) region.

Some noteworthy points:

Ø  The point of focus or attention will determine the benefit accrued from the asana. In the photograph above, one can see Sundaram keeping his knees straight by raising his legs less. Here, the stomach muscles are strengthened and intra-abdominal pressure is built up due to which there peristalsis is activated and there is better evacuation of the bowels. Next to him, Viswanathan is keeping the ankles together but taking the feet higher because the knees are not taking the strain. This will increase the strength of the lower back.

Ø  The position of the hands is also important. When the hands are fully stretched, the abdominal muscles take the strain of lifting the legs, however, if the hands are bent at the elbows, the deltoids provide a reaction support the the abdominal muscles. The latter reduces the efficacy of shalabhasana and should be avoided. Hands should be stretched straight along the length of the body and close to it.

Ø  The reason one is asked to take a half breath as in mayurasana is to ensure that the abdomen is not unduly stressed. In complete exhalation, the abdominal viscera would be loosely packed in the abdomen, while after complete inhalation; the abdomen would be tight, leading to stomach cramps. This is avoided by taking a half breath whereby the abdomen is not stressed.