Two poses for today are: Locust and Reclining Bound Angle Poses

Locust and Reclining Bound Angle Poses

Locust Yoga Pose

Salabhasana or Locust Pose effectively preps beginners for deeper backbends, strengthening the back of the torso, legs, and arms.

Steps

• Lie on your belly, with the chin on the floor, legs together and arms alongside the body, 45 degrees away from the sides, with the palms down.
• Pull up the knee caps, squeeze the thighs and buttocks, engage Mula Bandha, and press the pubic bone down into the floor.
• Inhale and lift the legs, head, chest, and arms off of the floor. Reach out through the fingers, toes, and crown of the head. Keep the neck in line with the spine.
• Drop the shoulders down and back and press the chest forward. Keep the legs, buttocks, and Mula bandha strong, and keep the pubic bone pressing down into the floor.
• Breathe and hold for 2-6 breaths.
• To release: exhale and slowly lower the chest, head, arms, and legs to the floor. Turn the head to one side, slide the arms alongside your body, and rest. Rock the hips from side to side to release any tension in the low back.

Benefits of the Locust Pose

• Strengthens the muscles of the spine, buttocks, and backs of the arms and legs
• Stretches the shoulders, chest, belly, and thighs
• Improves posture
• Stimulates abdominal organs
• Helps in relieving stress

Reclining Bound Angle Pose

Reclining Bound Angle Pose is a deeply relaxing yoga position that is recommended for students of all levels.

Steps

1. Gently recline the body, lowering your torso all the way to the ground. Use your hands to shift your buttocks and release your lower back onto the mat.
2. As you inhale, bend your knees and draw your feet together on the mat. Bring your heels in toward your groin.
3. Exhale and let your knees fall out to the sides, toward the ground. Allow the soles of your feet to join and the outer edges of your feet to rest on the mat. Rotate your thighs externally by using your hands to shift the outer thighs away from the sides of your torso.
4. With your next inhale, draw your hands overhead to open the chest and stretch the abdominals.
5. As you exhale, soften the elbows and melt the shoulders away from your ears.
6. Hold this pose for 30 seconds to a minute.
7. To exit, inhale, and draw the knees toward the midline. Exhale and relax your legs to the mat, or draw knees into the chest.

Benefits

• Lowered blood pressure
• A decreased heart rate
• Decreased muscle tension
• Reduced occurrence of headaches
• Relief from fatigue and insomnia
• Reduced nervous tension and stress
• Relief from anxiety and panic attacks
• Increased overall energy levels