The below cited steps should be followed in order to perform Salabhasana or Locust Pose in the right manner.
On your belly, lie down on the ground.
Then place your chin on the ground.
Do place your toes on the ground with knees directly touching the floor.
Then place your both hands on the floor below your hips.
Do place your palms rest on the floor.
Now slow and steadily lift up your head a little.
Try to lift up your upper body, thighs and legs off the ground.
Do rest your body on your belly for sometime.
Do try to perfectly balance your body in this particular position.
Stay in this position for nearly 30 seconds plus then release from the posture.
Repeat this particular activity 10 times every day in the morning hours and evening hours.
The anatomical focus of Salabhasana or Locust Pose is on the spine. This particular posture largely strengthens the spine, legs, thighs, arms, upper back and wrists. It assists in the increasing the energy level and stimulates the nervous system.
Salabhasana or Locust Pose's therapeutic applications comprises of improving concentration, deals with lower back pain, indigestion, constipation, flatulence and fatigue. It perfectly stimulates the swadhisthana chakra.
Salabhasana or Locust Pose comes with several benefits plus some of them have been cited below:
It helps in balancing the Manipura Chakra.
It helps in developing self-confidence plus invigorates the whole body.
It reduces depression.
It regulates and balances the body's acid-base.
It stimulates the internal organs of the body.
It relieves constipation.
It perfectly stimulates the kidney system.
It strengthens pelvic, leg, spine, thighs, hips, calf, shoulder, arms and back muscles.
It helps in slimming.
It improves posture.
It assists in giving a posterior curvature to the spine.
It helps in toning up the muscles of the thighs, abdomen and legs.
It is a best exercise for the abdomen.
It tones the abdominal viscera, pancreas, liver, kidneys, etc.
It perfectly removes many diseases of the bowels and stomach.
It rightly cures sluggishness of hunchback and liver.
It helps to tone up the lumbo-sacral bones.
It gives good appetite.
It stretches the abdominals, shoulders and chest.
It perfectly prepares the body for much deeper back bending.
It reduces mental stress and physical strain.
It helps in improving body balance.
It improves the flexibility in the back.
It relives sciatica and lower back pain.
It improves digestion.
Those who are suffering from neck, spinal and back injury shouldn't perform Salabhasana or Locust Pose. Women who are pregnant are also advised to stay away from this particular asana. Those who are beginners of yoga practicing may find their elbow and shoulder flexibility isn't sufficient to permit them to get perfectly hands palm right down underneath the body. Those who are suffering from pain in the lumber spine or advanced arthritis of the hips should avoid this particular posture. People who are having a weak heart, glaucoma and high blood pressure should largely avoid holding the posture or retaining the breath.
Beginners may find Salabhasana or Locust Pose slightly difficult in the initial stage. This particular asana can be master with regular slow and steady practice with the assists of a yoga expert or instructor. They must follow all the tips and instructions during their practice. They should concentrate with best effort on the lengthening of the spine. In this asana, the buttocks should be kept firm and hard while indulging in the practice.
The variations of Salabhasana or Locust Pose are Full Locust Pose or Poorna Salabhasana and Half Locust Pose or Ardha Salabhasana.
In order to perfectly reduce the intensity of this particular posture, do keep your legs and feet rooted as you slow and steadily lift only your upper body. Those who are suffering from neck injuries can rest their forehead on a solid block. In order to rightly increase the opening in your chest, do try to interlace your hands just behind your back as you steadily lift up in this posture.
It is highly advised to make your partner stand near your torso when you indulge in the practice of Salabhasana or Locust Pose. The partner can assist you perfectly following each and every step of this particular asana. The partner can suggest you when you are going wrong and encourage you when you perform at the best manner. It is fun to have a partner while indulging in the practice of yoga posture.
Some of the preparatory poses of Salabhasana or Locust Pose are Hero Pose or Virasana, Warrior Pose I or Virabhadrasana I, Upward Facing Dog or Urdhva Mukha Svanasana, Reclined Hero Pose or Supta Virasana, Half Wheel Pose or Setu Bandha Sarvangasana, Cow-face Pose or Gomukhasana and Cobra Pose or Bhujangasana. It is always better to indulge in these asana before venturing into the practice of Salabhasana or Locust Pose.
The follow up poses for Salabhasana or Locust Pose are Bharadvaja's Twist or Bharadvajasana, Shoulder stand Pose or Salamba Sarvangasana and Half Wheel Pose or Setu Bandha Sarvangasana. All these asana can be performed with proper advice and suggestion from your yoga master or instructor. Never be in haste to perform these asana without the presence of your yoga instructor because there are chances of harming yourself.
The deepening of the pose of Salabhasana or Locust Pose can be achieved through certain variation of this particular posture. Only advanced students or yoga practitioners should indulge in such activities. The beginners should avoid indulging in the deepening of this posture in any manner. Extra care should be taken while lifting the head, upper torso and arms.