Hatha Yoga
The Locust - Shalabhasana
Introduction
Shalabhasana, the locust, is the seventh of the 12 basic postures of hatha yoga, and the second of the three back-strengthening exercises that are part of a normal hatha yoga class. The main benefits of the locust are to build strength and flexibility in the back. The locust is the counter-stretch to the shoulder stand, the plough, and the seated forward bend. Before beginning the locust, the resting posture is done by laying on the stomach instead of the back.
Physical Benefits
- Builds strength in the muscles of the lower back
- Increases flexibility in the back
- Especially recommended for relieving sciatica and pain in the lower back
- Massages the internal organs
- Improves digestion
- Strengthens the arms and shoulders
Energetic (Pranic) Benefits
- Stimulates swadhisthana chakra
- Increases the digestive fire
Mental Benefits
- Improves concentration
Technique
Before beginning, rest on the stomach, your hands making a pillow under your head, one cheek resting on your hands. The toes should be touching together with the heels falling apart. Breathe deeply in this position, feeling your abdomen pressing into the floor on every inhale, relaxing your body a little bit more on every exhale. Between each of the back-strengthening exercises, be sure to alternate the side of your head resting on your hands so that both sides of your neck receive an equal relaxation.
There are two phases to shalabhasana during a yoga class. The first phase is called the half locust, where each leg is lifted and held one at a time. Following this is the full locust where both legs are lifted together. The half locust is a preparatory exercise for the full locust, strengthening and helping to warm up the muscles of the back.
The Half Locust
- Bring your arms underneath your body with your elbows as close together as possible. The hands can be resting flat with the palms facing up or down, or you can make fists in any direction. While any hand variation is acceptable, palms facing down will give you the most strength in the arms and is generally recommended, however, it requires more shoulder flexibility to come all the way up into the posture.
- Bring your legs together on the mat.
- Rest your chin on the mat in front of you.
- Inhale and lift your right leg as high as you comfortably can. Be sure to keep your hips parallel to each other and do not push into the floor with the left leg.
- You should feel that the muscles along the right side of the back are doing the work.
- Hold this position for 5-30 seconds as you continue to breathe.
- Exhale and release the right leg down to the mat.
- Relax the muscles of the right side of the body for several breaths.
- Next, inhale and lift the left leg as high as you can. Keep your hips parallel to each other, not pushing into the floor with the right leg.
- You should feel that the muscles along the left side of the back are working very hard.
- Hold this position for 5-30 seconds while you continue to breathe.
- Exhale and release the leg down to the mat.
- Relax the muscles of the left side of the body and take several breaths.
- The half locust can be repeated before going on the full locust.
The Full Locust
The full locust begins the same way as the half locust.
- Readjust your arms underneath your body as described above with your elbows as close together as possible using your preferred hand position.
- Bring your legs together on the mat.
- Rest your chin on the mat in front of you.
- Take three deep and controlled breaths and on the third inhale lift both legs as high as you can. Be sure to lift your legs with control. During a class with an AYA teacher, or another teacher trained in the Sivananda tradition, instructions will be given so that all the yogis take their three breaths together, everyone coming up into the posture at the same time.
- While in the asana be sure to keep your chin stretched out on the mat in front of you. Do not bend the legs at the knees too much. Keep the hips parallel to the floor and the hands together underneath the body.
- To help bring the legs up higher you can push with the arms. Normally the legs should come up about 2-3 feet off the ground. Sometimes the hips will lift a few inches off the ground as well.
- Hold the posture for 10 seconds at first, working up to 30 seconds or more. Do not hold your breath in this posture.
To come out of the locust exhale and with control bring the legs back down to the mat. Relax and breathe deeply.
Contra-indications
Do not practice shalabhasana if you are pregnant.
Advanced Variations
Once the normal full locust posture is mastered and you are able to lift your legs to a 45 degree angle from the floor, it is possible to continue with more advanced variations.
In the full locust posture with high legs, the body is in the exact opposite position of the shoulderstand.
Once you can hold the locust with high legs, bend the knees and relax, letting the feet gradually come down until they are resting on top of the head.
The locust is part of the basic yoga class.
