Two poses for today are Locust Pose and Marichi’s Twist
Locust Pose and Marichi’s Twist
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
Marichi’s Pose
Marichi’s Pose is a fantastic stretch for the shoulder since it creates traction in the shoulder joint. You can either fold forward or twist back to deepen the shoulder opening.
Steps
- Sit in Dandasana with your spine straight and legs stretched out, feet touching each other, and toes pointing upwards.
- Bend your right knee and place your feet close to the left knee.
- Take your right arm behind and place it close to the backside, on the mat. Using its support, straighten your spine.
- Breathe in and bring your left arm up. Now exhale, rotate your upper body to the right and bring your left arm to the outside of the right thigh. Wrap it around the right leg and place it on your back.
- Swing your right arm around the back, and clasp the fingers/ wrist of the left hand.
- Twist towards the right and look over the right shoulder.
- Hold the posture and take 5-10 deep breaths.
- With each inhalation, you can lengthen the spine, and with each exhalation, you can twist a little more.
- Release the posture and repeat the same on the left side.
Benefits
- Lengthens the spine making it strong and flexible.
- Strengthen the muscles in the back region.
- Improves posture and opens the shoulders.
- Stimulates the organs in the abdominal region and improves digestion.
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
