Hatha Yoga

LOCUST  –  SALABHASANA –  A list of variations

BOAT

Lying face down with forehead on the mat, have arms stretched out in front and feet extended behind.  Inhale and exhale completely. On the next inhalation, lift both arms and legs as high as possible. Hold breath or take a few deep breaths in the abdomen. Balance on the pelvis. Keep arms by ears when raising them and keep feet together. Relax neck and shoulders.  Exhale, slowly release and repeat.

BOAT WITH INTERLOCK

Forehead down on mat and legs and heels together, place arms behind your back and hold your elbows or as close to elbows as possible. Exhale completely. On next inhalation, lift up your legs, head and chest simultaneously, as high as possible. Keep holding arms behind back. The whole back is contracted. Look up. Exhale and slowly release, repeat.

ADVANCED VARIATION WITH HIGH LEGS (Requires strong lower back)

Begin from locust position with chin on the mat, arms and elbows and hands tucked under the body, hands interlocked together or with clenched fists as preferred. On an inhalation, contract the lower back and quickly raise feet and legs up high, keeping legs straight.  Continue quickly swinging the legs up and pushing strongly with your arms against the floor. Hold a few breaths and come out of pose, slowly releasing the contraction of the back.

ADVANCED VARIATION FEET TO HEAD (Requires strong lower back)

From the high leg variation, bend knees and lower feet as close to head as possible. The knees are apart. Hold for a few breaths and come out pose, releasing the contraction of the back slowly, using arm resistance.

BENEFITS:

• Strong contraction of back muscles without undue pressure on vertebrae, therefore strengthening the whole back.
• Strengthens lower back, abdomen and leg muscles.
• Opens chest.
• Massages digestive organs, helping efficient functioning of the digestive system and intestinal elimination.
• Thought, breath, movement and prana are brought together in one powerful contraction.

The basis of body-building and spiritual growth is Brahmacharya. – Sri Swami Sivananda