SHALABHASANA

Description

SHALABHASANA Asana group: backbends Translation of the name from Sanskrit: • shalabha — locust. 1. Setup Starting position: lie on the stomach. With an inhale lift the chest, lower the lower ribs onto the mat. Stretch the straight arms forward, lower the palms onto the mat, the palms together (or shoulder-width apart), take the shoulders away from the ears, direct the shoulder blades down toward the pelvis. The straight legs lie on the mat hip-width apart or slightly wider. With an inhale lift the legs up. The arms may be extended forward or along the body. The gaze is on the mat. Breathe evenly. Hold for several breaths, then lower the legs and chest down. 2. Simplified and advanced variations Simplified variations: • lift only the chest, the legs stay on the mat; • one leg at a time. Advanced variations: • lift the arms forward along with the chest and legs; • hold the pose with the arms along the body. 3. Injury prevention Do not compress the neck: look down, the neck is a continuation of the spine. Engage the glutes, lengthen the tailbone down. The legs are active, the toes pointed. Hold the pose without jerking the legs.