Today’s Poses: Half Lord of the Fishes and Locust Pose

Half Lord of the Fishes and Locust Pose

Half Lord of the Fishes Pose – Ardha Matsyendrasana

Steps

• Sit up with the legs stretched out straight in front of you, keeping the feet together and the spine erect.
• Bend the left leg and place the heel of the left foot beside the right hip (optionally, you can keep the left leg straight).
• Take the right leg over the left knee.
• Place the left hand on the right knee and the right hand behind you.
• Twist the waist, shoulders, and neck in this sequence to the right and look over the right shoulder.
• Keep the spine erect.
• Hold and continue with gentle long breaths in and out.
• Breathing out, release the right hand first (the hand behind you), release the waist, then chest, lastly the neck, and sit up relaxed yet straight.
• Repeat to the other side.
• Breathing out, come back to the front, and relax.

Benefits

• Makes spine supple.
• Increases the elasticity of the spine.
• It opens the chest and increases the oxygen supply to the lungs.

Locust Yoga Pose

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

• 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

Half Lord of the Fishes and Locust Pose help you get into a meditative state, improve your mental state, and prepare you for more complex yoga poses.