The fourth Asana (posture) in the fearlessYoga flow, is “Salabhasana” (pronounced “shalaBAsana”) or “Locust Posture.” This ‘baby backbend’ posture helps us to strengthen the muscles of the spine, buttocks, and the backs of the arms and legs. It also stretches the shoulders, chest, belly, and thighs. Some additional benefits include improving posture, stimulating abdominal organs, and stress relief.
1) Start by lying face down on your mat, with both arms along the side of your torso, with palms facing upward. Keep your knees and ankles aligned, hip-width apart.
2) Breathing in, press your pubic triangle into the Earth while simultaneously lifting your chest and legs upward. (note: The pubic triangle is made up of your two bony hip protrusions and the pubic bone.)
3) Your shoulders and arms come up off the Earth when the chest is lifted. Take care to keep your neck neutral, being careful to elongate the neck without strain, extending your energy through your pointed toes and crown of the head.
4) Keep your jaw soft, your breathing steady, and gaze forward. Maintain the posture for 3 to 5 breaths. If it gets difficult, make your breathing louder.
5) To exit the posture, on the out breath, lower your arms and legs and relax the neck, returning your body to the neutral start position.