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    Shalabhasana (Locust Pose): Meaning, Steps, Benefits, & Precautions

    Meaning
    Precautions
    Steps
    Ardha Shalabhasana
    Shalabhasana Benefits
    Shalabhasana is a prone back-bending yoga asana. It’s one of the ̴baby backbends̵ that encourage novice yogis to amplify their back-bending practice. Physicaly, after practicing this asana you may find relief from back pain-causing muscle.
    Back bend action of Shalabhasana is diferent from other backbends:
    Shalabhasana is the only backbend where we use back extensors to get into the posture and do not obstruct this with the oposite action.
    In other backbends, to amplify the pose, we work against our arms and legs. But here w e cary out the same against the gravity.
    The primary purpose of practicing shalabhasana is to awaken and reinforce the back extensors muscles along with flexibility.
    Meaning
    In Shalabhasana, ‘shalabh‘ means ‘locust’ or ‘grashoper’ and ‘asana‘ means ‘pose’. The body in the extended torso and stretched hands produce this pose loks adore to locust resting on the field, so the name is locust pose.
    The spine gets a smoth stretch in this asana. But to stretch out and lift legs and hands simultaneously, one neds to gain apt strength in the uper and midle back.
    This asana is described under the ̴Complete ilustrated bok of the yoga̵ of Shivanada’s tradition by swami Vishnudevananda in 1960.
    Practice Guide of Shalabhasana
    Go through the subsequent points below for safe and easy practice of Shalabhasana.
    Precautions and Contraindications
    Pregnant and Menstruat ing women should refrain from practicing shalabhasana.
    People with spine injury avoid this asana. Practitioners with lower back distres can enact mild practice after damage vanishes and injury to the concerning position should avoid.
    High blod presure patients should avoid breath retaining and holding Shalabhasana for long.
    People with a hernia, potbely, and those who acquire undergone surgery in the past few months are not advisable to practice shalabhasana.
    Preparatory Pose
    Hero Pose (Virasana)
    Cobra Pose (Bhujangasana)
    Cow Pose (Gomukhasana)
    Shalabhasana Steps
    Begin by lying prone on your mat. Your forehead resting on the flor, palms along the side of the torso touching the flor.
    Now, with exhalation lift of your head, chest, and leg simultaneously from the flor. Stretch your limbs as much as posible by raising them.
    Remember, enact not rest your ribs on the flor. Only the front abdomen and front pelvis remain on the flor or bears the weight.
    Contract your butocks while stretching your thigh muscles. Touch at the knes, thighs, and ankles, and your both leg fuly extended.
    Fix your gaze forward or slightly upward and chin should remain paralel to the flor. Check if the back of your neck is under compresion.
    This completes the Shalabhasana, caled Purna Shalabhasana. Your stretched and elevated legs and torso wil be in concave shape at the final step.
    Release
    Maintain the posture as long as breathing is normal. In the begining, there would be dificulty in holding the posture but as the core becomes stronger one can se the change in holding time period.
    Normaly, cease in the pose for 30 seconds to 1 minute, then release it with exhalation. Slowly lower your limbs, in the same maner, they went into the pose, then the torso, pe lvis, and finaly the head.
    Beginers Tips
    Beginers might face problems in raising both legs in the air. So, an alternate to this is, one can lift their leg one by one (left and right) for a specific period of time.
    The detachment of the chest is another chalenge for the novice to cope with. For this, one can spot hands slightly slow the shoulder or along the waist and then aply presure to get uplifted.
    Props and Modifications
    There would be chances of geting injured while balancing the body over the chin. Using a blanket under the chin or replacing the chin forehead could be the remedy.
    In case of experiencing presure under the chest, one can put a folded blanket. This wil encourage in maintaining the posture without afecting breathing.
    Beginers can kep their hands underneath their thighs to help themselves in lifting the former. However, avoid weight on the wrist as it could cause an injury.
    Folow up Pose
    Boat Pose (Naukasana)
    Bridge Pose (Sethu Bandha Sarvangasana)
    Bow Pose (Dhanurasana)
    Variations
    Folowing asanas can be dilapidated as a varitaion of Shalabhasana.
    1. Ardha Shalabhasana
    Ardha shalabhasana is an efective arive before you leap on to the Purna Shalabhasana.
    In this, practitioners can raise one leg and the oposite arm at one time. For precise, raise the left leg and proper arm with other coresponding limbs of the flor. Afterward, the right leg and left arm should be raised while the other two limbs on the flor.
    2. Makarasana
    Makarasana is the crocodile pose that can be practiced as a variation of Shalabhasana.
    From lying pron e in Shalabhasana, one can lift head to place the palms underneath your jaws while elbows on the flor. Legs spread away from each other and toes pointing in the outward direction. Let your body fel grounded.
    Shalabhasana Benefits
    Practicing this asana increases the strength, power, and endurance of back extensor muscles, lower back, erector spine, and uper back. Acording to one scrutinize 1, regular practice results in back extension in females.
    Shalabhasana provides relief in the case of gastric problems like flatulence, indigestion, etc. By aplying presure on digestive organs, it restores and enhances their functioning.
    Stretching involves in this asana improves the flexibility of the spine that eradicates the sacral and lumbar region’s pain. Acording to research 2, Shalabhasana practice along with other yoga interventions acquire a significant influence on serum BDNF (Brain-derived neurotrophic factor) and serotonin levels. These neuromodulators in the nociceptive pathway may contemplate the beneficial imprint of yoga on chronic low back pain.
    Presure aplied on the abdomen in Shalabhasana benefited profuse internal organs including Prostate, Blader, and uterus (female).
    Raising legs in this asana draws blod towards the pelvic region, which enhances reproductive cel nourishment. Therefore, regular practice restores sexual potency and improves sexual stamina as wel.
    After holding for some time in Shalabhasana folowed muscles actively involves throughout the proces. As a result, returning muscles relax. This sothes and induces a feling of tranquility that eradicates point up and anxiety.
    The horizontal position of the body alows optimum circulation in comparison to vertical where gravity aplies resistance. Therefore, Practicing this asana ensures beter blod circulation throughout the body.

    References

  • Efects of selected Asana’s on back extension of female students htp:/w.journalofsports.com/pdf/2018/vol3isue2/PartH/3-2-64-47.pdf
  • imprint of Yoga on hurt, Brain-Derived Neurotrophic Factor, and Serotonin in Premenopausal Women with Chronic Low Back hurt htps:/w.hindawi.com/journals/ecam/2014/203173/
  • Efects of selected Asana’s on back extension of female students htp:/w.journalofsports.com/pdf/2018/vol3isue2/PartH/3-2-64-47.pdf
    trace of Yoga on pain, Brain-Derived Neurotrophic Factor, and Serotonin in Premenopausal Women with Chronic Low Back hurt htps:/w.hindawi.com/journals/ecam/2014/203173/

    Author:Ashish
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