Locust pose: 7 benefits of salabhasana for strong spine, glutes and legs

Locust pose: 7 benefits of salabhasana for strong spine, glutes and legs
Locust pose: 7 benefits of salabhasana for strong spine, glutes and legs

Grasshopper posture or salabhasana is an intermediate backbend that helps in toning and fortifying the entire back. It encourages proper positioning for effortless deepening of backbends. It essentially readies a novice for deeper backbends and yoga poses, including the demanding wheel pose that stretches and opens up the entire body. It can aid with other poses, but do not overlook the gains of grasshopper posture!

While the traditional form of grasshopper posture holds various benefits, it is vital to recognize the restorative version, particularly for beginners managing conditions like rigidity, inflammation or digestive troubles, as per Shivani Bajwa, a yoga and wellness coach. She suggests commencing with the restorative variation, utilizing props to enrich the experience and address specific restrictions.

Woman doing yoga
Grasshopper posture or salabhasana is an intermediate backbend. Image Courtesy: Adobe Stock

Performing grasshopper posture in the classic manner

• When lying on your belly on a yoga mat on the floor, exhale, raise head, arms and legs off the ground.
• Maintain strong buttocks while elongating your back.
• Envision a pressure pressing down your upper arms.
• Execute a push-up against resistance.
• Raise your skull toward the rear of your neck without projecting your chin.
• Maintain for 30 seconds to a minute, exhale to release then replicate the process two or three times.

What does the restful version of grasshopper pose entail?

• Explore hip extension in ardha salabhasana (half grasshopper posture) and position a bolster on the mat.
• Lie down with pelvis and chest on the bolster, utilizing a block under the forehead if needed.
• Point toes, place feet on the floor and raise thighs.
• Experiment with raising one leg at a time and then both legs simultaneously.
• Raise the legs higher than the hips, paying attention to any changes in the lower back.

What are the advantages of grasshopper posture

While grasshopper posture is beneficial for your back, it provides more wellness perks.

1. Fortifies lower back

This yoga pose targets and sculpts your lower back muscles, countering the effects of prolonged sitting, according to Bajwa.

2. Firms the buttocks

It engages and strengthens the gluteal muscles that aid in supporting the lower back while lifting something, and prevent knee injuries during activities like running.

3. Enhances posture

Grasshopper posture promotes proper spinal alignment, which assists in opening up the chest and shoulders.

Woman doing yoga
Grasshopper posture helps in improving posture. Image courtesy: Adobe Stock

4. Activates abdominal organs

It engages and activates abdominal organs, aiding digestion, crucial for breaking down food into nutrients for growth, energy and cell repair.

5. Stimulates the nervous system

The posture has a positive effect on the sacral and lumbar regions, potentially alleviating stress and fatigue.

6. Enhances respiratory function

Grasshopper posture assists in opening up the chest, allowing for deeper breaths and improved respiratory capacity.

7. Cultivates mental focus

This posture demands concentration, therefore, while practicing it, it can aid in mindfulness and mental clarity.

Who should refrain from grasshopper posture?

Grasshopper posture has numerous benefits, but it might not be appropriate for everyone, particularly those with:

• Severe or recent back injuries
• Expecting mothers, particularly in later stages
• Uncontrolled high blood pressure
• Recent abdominal surgery
• Wrist or shoulder injuries
• Migraines or headaches

What are some well-liked adaptations of grasshopper posture?

Grasshopper posture has some intriguing adaptations too!

• One-legged grasshopper posture (Eka pada salabhasana) for which you simply raise one leg off the mat for focused engagement.
• Floating grasshopper posture for which you need to lift your limbs without resting on the mat.
• Interlaced fingers variation for which you must intertwine your fingers behind your back for an added shoulder stretch.

These variations present many challenges, so engage in them if you are up for it!

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