Our Bikram Yoga series “Flow into Yoga” is back this week. Here’s the latest feature piece from Bikram Yoga Burr Ridge:
Full Locust or Poorna-Salabhasana is one of the most difficult postures to improve in the Bikram Yoga series. Bikram says that no matter who you are, if you just struggle thru the posture, you will feel the benefits. This posture triggers and strengthens the mid-spine, helping to prevent lower back pain.
• Lay on your mat, stomach down.
• Turn your chin in and stretch your arms out, keeping them in line with your shoulders, palms down.
• Keep your legs, knees and feet together in one line. Make sure they stay active throughout the pose, with the calves, thighs, and buttocks tight. The tighter they stay, the lighter they will be.
• Exhale completely, then inhale and fly.
• Lift your arms, legs, chest, head, torso… everything up off the floor.
• Keep your gaze lifted to direct the whole body to lift. While it is tempting to look forward and watch your progress in the mirror, remember you are an airplane, so look up not forward.
• Draw your arms back. Fingers in line with the shoulders. Palms facing the floor.
• To arch the body more, engage your back muscles. Bring your focus to activating the back muscles and feeling the strengthening sensation. By using the back muscles more, you will achieve more height.
• Keep breathing. Keep flying.
• Hold for 10 seconds.
Full Locust strengthens both the abdominal and back muscles, as well as, firming the upper arms, hips, thighs and calves. With increased back strength, posture will improve. Full Locust also helps to massage abdominal organs, aiding with digestive problems. Up, up, and away!
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