Yoga Exercise - Locust posture

The Sanskrit name of this asana is Salabha Asana. The Locust Posture or the Salabha Asana is a reverse posture to the Cobra Posture. The values of both of these asanas are maximized when they are done one after the other as the Cobra and the Locust Posture complement one another. The Cobra posture’s effects are on the upper body while locust posture’s effects are on the lower waist down area of the body. Therefore, you should perform this asana after the cobra posture.

The Locust posture has two types - The full-locust and the half-locust posture. Since full-locust is very strenuous, the beginners must start by practicing the half-locust posture before gradually approaching the full-locust posture.

The Locust posture is a very useful asana. This asana brings flexibility to the cervical (upper back) region and strengthens our lower back region. The Locust posture increases blood supply to the spine and the whole upper body area. This asana also activates the kidneys, liver and all the organs of the lower part of the body. It increases abdominal pressure, regulating intestinal function and strengthens the abdominal walls. The Locust asana also helps in relieving back pain.
The Locust posture is a series of various postures and breathing exercise. The full-locust posture is performed in the following way:

First relax your body and mind. Then lie face down on a mat on the floor on your stomach with your hands stretched backwards close to the body and the legs straight. Roll your hands as if making fists and bring them together beneath your thighs with both the wrists touching.

Take a very deep breath as you. While holding your breath lift your head up straight and put the chin on the mat. Now tighten both your legs together and lift them up as high as you can. Your legs should be straight when you lift them. Try to remain in this position for few seconds.

Then lower your legs slowly to the floor while exhaling simultaneously. But do not drop the legs, put them down at the rate that by the time your touch the floor you should have finished exhaling. You have now completed one round of a most strenuous posture and relax for a few seconds.

In the beginning you can just practice the Half-Locust posture which is performed by lifting only one leg at a time instead of both of your legs. Lift both of your alternatively two to four times in one session.

You should start practicing the locust posture with three rounds on the first day. But do not practice more than four rounds in one session. You must give special attention to keeping the legs tight. Do not bend or fold your knees while lifting your legs. In the beginning stage, do not try to retain in the same position for an excessively long time and always relax for about 6 to 8 seconds between each round.

Locust posture video: