Take special precautions while doing any asana. If you are learning yoga, then take the advice of a knowledgeable person. Do not put any kind of force in the event of pain or unable to do so. Keep in mind that you will be able to succeed only with constant practice.
Brief Introduction Of The Shalabhasana
- The Shalabhasana is commonly known only as an exercise in the modern yoga asana due it not being found in the hatha yoga poses. It is also referred to as the locust or grasshopper pose due to the way in which the body is positioned in the final pose of the asana.
- People these days often associate yoga asanas to a state of meditation and not exercise. However, although part of it is true the Shalabhasana has a lot of benefits for the physical health of the person apart from its calming effect on the mind.
- It is essentially categorized as an asana that requires back bending of the body. There are a couple of variations to this pose that include the full locust pose or the half locust pose. We look at the easier option that you can use to start with this asana as a beginner.
How To Do The Shalabhasana?
- Using a flat surface for the Shalabhasana is imperative to ensure that you are able to do it right and attain all the benefits that it brings to the person. You might want to use a folded blanket, yoga mat or other mats for the cushioning effect of the belly and other parts.
- You would find this asana to be among the simpler ones in the list of yoga asanas. Even people who are the beginner level would be able to practice and perfect it without having to strain too much. This asana requires concentration and commitment from the practitioner.
- You might ideally want to start from the prone position which is nothing but lying on your belly with the chin resting as much as possible on the mat. Your arms should be at the sides of your body. Ensure that your palms stay facing the mat or the floor. You might have to have your hands slightly tucked up under the thighs.
- With complete body awareness you might want to stay put in the position before you move to the next step. You may choose to close your eyes for concentration and be at complete ease.
- You should begin with exhaling and once you start it you can begin to raise or lift up your right leg. It is important that you do this without raising your hips and raising the leg to the maximum point you can.
- While your leg is being raised you should ensure the other one stays put on the mat or ground. You should also be aware that your lower back is being contracted along with the muscles in the lower back.
- You can go on to maintain this pose for a few seconds (6 seconds) while at your final pose you suspend your breath. You can go on for up to 30 seconds if you are comfortable with this position.
- Begin to slowly release the pose by coming back to the position that you started at. Ideally, you might want to exhale slowly when you are in the process of release back to the original position.
- While breathing normally you can choose to give your body a rest of few seconds before you are ready to proceed on to the next leg. Now, you can choose to use the other leg with the same steps from 1 – 6 with the same procedure.
- In these steps you can alternate between both the legs and do this a few times to complete this asana.
Although the Shalabhasana is an easy asana to practice as well as perfect one has to ensure that you are taking it one step at a time. This is important to be able to ensure that you do not stretch too much or strain certain muscles in your body.
Benefits Of The Shalabhasana
The Shalabhasana can be vital for people with different problems in their body. You would also feel a sense of calmness when you practice this asana on a regular basis. Although there are benefits aplenty, we look at the most important ones below.
- Anyone who has weak muscles can practice the Shalabhasana to attain strength in their lower back muscles.
- Apart from strengthening you would also be able to stretch the back muscles which would add flexibility to the spine as well as the back.
- Your shoulders and neck are also strengthened when you practice this asana.
- People who are trying to reduce weight can add this asana to their exercise routine.
- Increased blood circulation is something that you would experience along with having indigestion, acidity, and other stomach related diseases cured.
- If you are experiencing excessive saliva or have urinary problems you can choose to do this asana to get relief from both of these problems.
- You would also increase the power of memory with this asana when practiced regularly.
Precautions To Be Taken While Doing The Shalabhasana
You should be aware that this asana also has a few precautions that you should be aware of despite the Shalabhasana being one of the easier asanas. We look at the common mistakes and precautions that you would have to take while practicing this asana.
- You should ensure that you do not strain your body parts while doing this asana. This especially applies for your stomach, legs, hamstrings, and calves.
- If you are a person with a weak heart or with high blood pressure you should avoid doing the Shalabhasana.
- People who have experienced a back injury, slipped disc, or pain in the back should avoid this asana too.
- Women with a prolapsed uterus or severe menstrual problems should avoid doing this asana for their own good.
- People with hernia, stomach ulcers, and abdominal tuberculosis should not practice this asana as you might end up aggravating these conditions.
- It might always be a good idea to consult your general physician before you begin practicing this asana.
- This would ensure that your body is in appropriate condition to practice the Shalabhasana without leading to any potential complications whatsoever.
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