POSE OF THE MONTH

POSE OF THE MONTH

 SHALABAHSANA (LOCUST)

(sha-la-BAHS-anna)

I call this pose the ‘quiet achiever’ pose.  It is a gentle backbend with so many benefits:  strengthens the lower back; can help with sciatic pain; invokes fresh energy; keeps the nervous system healthy (there are over 90,000km of nerves which stem from the back!)  Also when we strengthen the lower back, we are creating a strong foundation and container for our core strength. 

HOW TO DO IT:

Best to come into this pose after practising a few Sun Salutes to prepare the back to bend.  You may want to pad underneath the pelvis with a blanket.

Caution:  If any lower back issues, keep the feet hips width apart or as wide as the mat for greater support.

Rest on the belly with arms by the sides, backs of hands on the ground, tops of feet on the floor, toes pointing towards each other to rotate the thighs inwards.  Draw belly to spine, tuck chin & slide the forehead towards chest, lifting kneecaps off the ground.

Exhale to lift the head, upper torso, arms & legs away from the floor, keeping the pubic bone pressed into the mat - create a long curve through the spine.  Hold the arms parallel to the floor - imagine a weight on top of the arms & then pushing against it.  Avoid crunching into the neck, keeping it long and chin parallel to floor.

Hold for 5 breaths.  (Strong Ujjayi breath)

Exhale to release to the ground, place hands beside the lower ribs  X 3 repeats     

                           Practise every other day and feel the benefits J

Cues:  Extend the fingers to the toes, and extend the toes beyond you.  Look straight ahead or up & over the eyebrows.  Reduce gripping in the buttocks.  Spin inner thighs upwards, roll the hips outwards.