7 Locust
Salabhasana

Unlike the other asanas, which are done slowly, you achieve Locust with a single powerful muscle contraction, similar to a locust jumping. This brings together thought, breath, movement, and prana—vital energy. After Locust, stretch back into Child’s Pose or relax on your front.

Benefits

PHYSICAL

• Strengthens the muscles of the arms, shoulders, abdomen, lower back, thighs, and legs.

• Tones the liver, pancreas, and kidneys.

• Improves the appetite.

• Relieves constipation.

MENTAL

• Of all the asanas, this pose is the one that works most on developing will power. According to Swami Vishnudevananda, exercising will power makes one’s thoughts pure and powerful and is the main goal of the practice of asanas. Strong will power also lifts your energy levels from inertia (tamas) to harmony (satva.

Locust All Levels

Beginner

1 Lie on your abdomen with your legs outstretched, heels together, arms under your body, and chin forward on the mat. Place your hands in one of the hand positions (see right), depending on which you find most comfortable. Hand position A is the classical position for this pose.

2 Beginners should move slowly. With a long inhalation, contract your lower back and gradually raise your left leg. Hold your breath and the position as long as it is comfortable. Exhale and lower your leg, then repeat 2 more times. Repeat 3 times on the other side. Continue with Step 3 or relax in Child’s Pose or lying on your abdomen.

Intermediate and Advanced

3 To come into the full pose, on a quick, strong inhalation, contract your lower back, push on your arms, and swing both legs up as high as possible. Hold your breath as long as is comfortable, then exhale and lower your legs. Repeat 2 more times, then relax in Child’s Pose or lying on your abdomen.

COMMON FAULTS