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elbow pain

Health + Wellness

Spine Strengthening Series: Locust Pose – Salabhasana

Full expression of this posture may mimic a locust at rest, however there really isn’t anything “restful” about this pose.  For yogis, this pose encourages mental focus and determination as well as upper and lower back strength and core stability.  It also helps to stretch and induce blood flow to the elbow joint, which is often repetitively strained (e.g tennis elbow, golfers elbow, carpal tunnel, tendonitis).

The pose has many of the same benefits as Cobra Pose, but is even better for relieving disc related back pain and sciatica.

Essentially a back bend, Locust Pose can serve as a blueprint for finding good alignment in other back bends such as Dhanurasana (Bow Pose) and Ustrasana (Camel Pose). Locust Pose strengthens the back and abdominal muscles and cultivates the mindfulness needed for a balanced back bend.

However, if you focus your attention on how high you go, you may feel strain in your lower back. Instead, you want to distribute your weight throughout your upper and middle back. Although the back muscles contract, you also want to lengthen the spine so that you feel as though you are simultaneously reaching backward through the legs.

Locust Pose – Do’s and Don’ts

The Do’s

  • Place your elbows against your abdomen, making sure they are straight (bending the elbows will only cause more strain and thus more pain)
  • Spread your fingers (only posture in the series where fingers are spread apart) so that they are pointed toward your knees
  • Keep your leg muscles contracted; “the tighter you are the lighter you are”
  • Make sure your hips square and always touching with your arms while lifting legs up
  • Try to shift your body weight to the top of your body (chest and shoulders)

The Don’ts

  • When lifting both legs, avoid separating the legs; keep them glued together
  • Forget to breathe – breathe normally in and out through your nose!

 

This pose can do no wrong! Another fabulous (back-friendly) asana that offers a great way to strengthen and stabilize the spine as well as increase flexibility of the elbow and wrist!

FEEL GOOD, BE GREAT!

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