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Flow into Yoga: Locust Pose

Our Bikram Yoga series “Flow into Yoga” is back this week. Here’s the latest feature piece from Bikram Yoga Burr Ridge:

Locust Pose or Salabhasana is an intermediate backbend that tones and strengthens the entire back of the body. 

To achieve (3 parts):

Part 1

• Lay on your stomach with your chin forward on the towel.

• Lift your hips. Turn your arms in, palms flat on the floor, baby fingers touching.  

• Lower your hips and pin your hands underneath your body. 

• Help maneuver the arms underneath the body by lifting one hip at a time and rolling to the side.

• Without lifting the hips, raise the right leg straight up to 45 degree angle and keep the left leg relaxed on the floor. 

• Keep the muscles in the right leg tight, point the toes and lock the knee.

• Keep both hipbones touching the forearms, making sure the right hip is not twisting. Keep stretching the right leg back.

• Hold for 10 seconds.

Part 2

• Repeat left leg.

Part 3

• Now it is party time… Repeat with both legs lifted!

• To protect the neck, the head must tilt down, chin in and mouth on the towel. 

• Once again make sure to really pin both arms underneath your body. Your elbows will be uncomfortable, but that is ok.

• Straighten the legs. Lock the knees. Point the toes. 

• From here, lift both legs up off the floor.

• Keep breathing.

• Hold for 10 seconds.

• Strive to get both legs and hips lifted off the floor all the way to the belly button. Use every ounce of strength in the legs and abdomen.

• Lower both legs without collapsing, turn to one side.

• Savasana.

Locust has many of the same benefits as cobra, but it is even better for slipped discs and sciatica. Locust strengthens the upper spine, shoulders, elbows and wrists. The stretching of the arms can also relieve tennis elbow. Cobra firms the legs, buttocks, hips and core.  

Lyndsey Hemmesch is an instructor at Bikram Yoga Burr Ridge in Burr Ridge.

This content was submitted by a member of the community. We’d like to hear from you, too! To share stories, photos, video or events for our calendar, please email Community News Manager Michael Cronin at michael.cronin@wrapports.com or use the online submission tool.

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