Salabhasana (Locust Pose)

{"loading":false,"asana_post":{"id":"clf9pwvnk4red0bkaipor74sy","title":"Salabhasana (Locust Pose)","whatIsTitle":"What is Salabhasana (Locust Pose)?","whatIsBody":{"text":"\\n\\nSalabhasana or Locust Pose is a backbend prepping yoga asana, and it also works to open up your chest muscles as well as the essential chakras. Plus, this pose can improve core stability so you can perform deeper backbends with regular practice. \\nLocust pose is grouped among the backbend family. This posture activates deep tissues inside your spine, tailbone, and abdomen. As a result, you can build strength in your lower back, spine, and legs with consistent practice of this pose. \\n","html":"<p></p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:612,height:408/1za4ZBubS2mKshSWVjGO\" alt=\" Salabhasana (Locust Pose)\" title=\" Salabhasana (Locust Pose)\" width=\"600\" height=\"350\"><p>Salabhasana or Locust Pose is a backbend prepping yoga asana, and it also works to open up your chest muscles as well as the essential chakras. Plus, this pose can improve core stability so you can perform deeper backbends with regular practice.&nbsp;</p><p>Locust pose is grouped among the backbend family. This posture activates deep tissues inside your spine, tailbone, and abdomen. As a result, you can build strength in your lower back, spine, and legs with consistent practice of this pose.&nbsp;</p><p></p>"},"overview":{"text":"In Sanskrit, \\nShalabh\\n means \"Grasshopper,\" and \\nAsana\\n means \"Pose.\" This prone backbend posture is named after the shape of a Locust or Grasshopper. \\nEven though it is a Hatha Yoga pose, there is no description of Locust Pose in ancient Hatha Yoga texts. \\nBut we can find a detailed description of this pose in the 1960 book \\nComplete Illustrated Book of Yoga\\n by \\nSwami Vishnudevananda\\n, founder of \\nSivananda\\n Yoga, and 1966 book \\nLight on Yoga\\n by B.K.S Iyengar. \\nSanskrit Name:\\n शलभासन                      \\nPronunciation:\\n \\nsha-la-BAHS-anna\\nPose Type:\\n Backbend, Chest Opener      \\nAlso known as: \\nLocust Pose \\nStrengthens: \\nArm, Legs, Lower Back, Abdomen, Glutes, Spine, and Neck\\nStretches: \\nAbdomen, Thorax, Navel, Quadriceps, and Lower Back\\n\\nHealth Benefits of Salabhasana\\nImproves digestion-related functions. \\nHeals digestive problems like constipation and IBS.\\nImproves flexibility of the spinal cord.\\nLowers mild pain around the back, neck, and shoulders.  \\nActivates the Root, Sacral, Solar Plexus, and Heart Chakras. \\nImproves range of motion in the tailbone and lower back. \\nProvides a deep tissue massage to the abdominal organs.\\nWhen to Avoid Performing Salabhasana\\nAvoid this pose if you lack breath control.\\nAvoid if you have asthma, heart, or blood pressure problems. \\nAvoid if you have had any recent abdomen, back, or pelvis surgery.  \\nAvoid during pregnancy, six months post-pregnancy, and menstruation.\\nAvoid if you have a hernia, ulcers, degenerated disc disease, spinal injury, or neck injury.\\n","html":"<p>In Sanskrit, <em>Shalabh</em> means &quot;Grasshopper,&quot; and <em>Asana</em> means &quot;Pose.&quot; This prone backbend posture is named after the shape of a Locust or Grasshopper. </p><p>Even though it is a Hatha Yoga pose, there is no description of Locust Pose in ancient Hatha Yoga texts. </p><p>But we can find a detailed description of this pose in the 1960 book <em>Complete Illustrated Book of Yoga</em> by <em>Swami Vishnudevananda</em>, founder of <em>Sivananda</em> Yoga, and 1966 book <em>Light on Yoga</em> by B.K.S Iyengar. </p><p><strong>Sanskrit Name:</strong> शलभासन                      <strong>Pronunciation:</strong> <em>sha-la-BAHS-anna</em></p><p><strong>Pose Type:</strong> Backbend, Chest Opener      <strong>Also known as: </strong>Locust Pose </p><p><strong>Strengthens: </strong>Arm, Legs, Lower Back, Abdomen, Glutes, Spine, and Neck</p><p><strong>Stretches: </strong>Abdomen, Thorax, Navel, Quadriceps, and Lower Back</p><p></p><h2><strong>Health Benefits of Salabhasana</strong></h2><ul><li><div><p>Improves digestion-related functions. </p></div></li><li><div><p>Heals digestive problems like constipation and IBS.</p></div></li><li><div><p>Improves flexibility of the spinal cord.</p></div></li><li><div><p>Lowers mild pain around the back, neck, and shoulders.  </p></div></li><li><div><p>Activates the Root, Sacral, Solar Plexus, and Heart Chakras. </p></div></li><li><div><p>Improves range of motion in the tailbone and lower back. </p></div></li><li><div><p>Provides a deep tissue massage to the abdominal organs.</p></div></li></ul><h2><strong>When to Avoid Performing Salabhasana</strong></h2><ul><li><div><p>Avoid this pose if you lack breath control.</p></div></li><li><div><p>Avoid if you have asthma, heart, or blood pressure problems. </p></div></li><li><div><p>Avoid if you have had any recent abdomen, back, or pelvis surgery.  </p></div></li><li><div><p>Avoid during pregnancy, six months post-pregnancy, and menstruation.</p></div></li><li><div><p>Avoid if you have a hernia, ulcers, degenerated disc disease, spinal injury, or neck injury.</p></div></li></ul><p></p>"},"howtoDoTitle":"How to do Salabhasana (Locust Pose)","howToDoBody":{"text":"The whole practice of successfully getting into Salabhasana is divided into four different parts: \\n\\nPart 1 - Preparatory Poses for Salabhasana\\nFirst, it’s important to warm up the shoulders, neck, spine, lower back, and legs in preparation of Locust pose. Start with a few dynamic body stretches and then slowly move into performing the following yoga asanas for complete body activation: \\n\n\\n1. Surya Namaskar (Sun Salutation) -\\n If you are working out in the morning right after waking up, performing the Surya Namaskar flow will activate blood circulation in the legs, spine, and upper body. \\n\\nPerform sun salutations for a minimum of 10 to 12 rounds and let your muscles open up. This way, your muscles, ligaments, and joints will be safe from any unwanted injury. \\n\n\\n2. Bhujangasana (Cobra Pose) -\\n If you feel tightness in your lower back, cobra pose can help ease the tension. Lie down with your belly on the ground and legs spread out behind. Make sure your core and glutes are tight. \\n\\nNow, place your arms close to your chest and inhale deeply as you lift your upper body off the mat. Keep a slight bend in your arms, and hold this backbend stretch for a few seconds, and then gently release this pose. \\n\\n3. Urdhva Mukha Svanasana (Upward-Facing Dog Pose) - \\nThis posture is very similar to cobra pose, but your muscles will flex even deeper because your body is not resting on the ground. \\n\\nThe only difference between the upward-facing dog pose and the cobra pose is that you lift your knees off the mat and keep your body weight on your palms and toes. Hold this pose for a few seconds.\\n\\nPart 2: Step-by-Step Instructions to Perform Salabhasana \\nThe locust pose can help lengthen and extend your spine and strengthens your deep core and back muscles.\\nThis pose can provide therapeutic benefits to your lower back if you follow the below-mentioned cues carefully:\\n\n\\nStep 1-\\n Lie on your belly with your legs extended, and your arms stacked under your head. Rest your head on your forearms. \\nStep 2-\\n Keep your legs close to each other and breathe mindfully. \\nStep 3- \\nWith an inhale, extend your arms to your sides and lift your lower legs off the mat, keeping your upper legs (thighs and core) flat on the mat.\\nStep 4-\\n Engage your glutes and press both legs together while holding them up. \\nStep 5-\\n Rest your upper body on your chin and hold this position here for 3 to 5 full breaths. \\nStep 6- \\nIf you feel strong, lift your chin and chest off the mat, and hold the position for 3 to 5 deep breaths again. \\n\\nBreath Awareness: \\nInhale deeply as you lift up your legs.\\nKeep inhaling and exhaling slowly while holding the pose. \\nExhale slowly as you release the pose and place your legs back on the ground.  \\n\n\\nPerformance Duration for Beginners:\\n Hold the locust pose for 20-60 seconds. \\nPerformance Duration for Advanced: \\nHold the locust pose for 1 to 3 minutes.\\n\\nPart 3: Things to Keep in Mind\\nIt’s important to keep a few things in mind before starting the locust pose practice: \\nEngage the abdomen:\\n In order to lift your legs like a grasshopper, your core muscles must be engaged and stable.\\nIf you are unable to lift your legs, you may lack core and lower back strength. If that’s the case, try practicing some core strengthening asanas before your main practice. \\nDo not overwork your lower back: \\nOver-flexing around the tailbone while your legs are raised can cause lower back discomfort and pain later on. This can also lead to injury, so try not to push your body beyond its limits. \\n\\nPart 4: Relaxing Poses After Salabhasana \\nIt’s essential to decompress your whole spine after any backbend asana, so make sure to end your Salabhasana practice with these follow-up yoga poses: \\n\n\\n1. Advasana (Reverse Corpse Pose): \\nFrom Salabhasana, place your legs on the mat and rest your forehead on the ground as you get into the reverse corpse pose. \\n\\nThis pose is best for coming back into a neutral state after flexing the lower back for prolonged durations. Focus on your breath and slowly feel the tension leaving your body. \\n\\n2. Uttana Shishosana (Puppy Dog Pose): \\nFrom Advasana, move your arms and legs into a tabletop position. Slowly walk your hands out and push your hips halfway back towards your heels. \\n\\nBecause this pose is a heart-melting restorative yoga pose, you will feel a calming stretch in your upper back, neck, shoulders, and arms. It will also release any excess tension around your lower back. \\n\\n3. Adho Mukha Virasana (Forward Bend Hero Pose):\\n Move your legs from the puppy dog pose into the hero pose stance. Place your torso and rib cage down between your legs and rest your head on the ground. \\n\\nStretch both your arms forward and feel a deeper stretch from your lower back to your upper body. Hold this relaxed pose until your lower back aligns back to its normal shape. \\n","html":"<p>The whole practice of successfully getting into Salabhasana is divided into four different parts:&nbsp;</p><p></p><h3><strong>Part 1 - Preparatory Poses for Salabhasana</strong></h3><p>First, it’s important to warm up the shoulders, neck, spine, lower back, and legs in preparation of Locust pose. Start with a few dynamic body stretches and then slowly move into performing the following yoga asanas for complete body activation:&nbsp;</p><p><br><strong>1. Surya Namaskar (Sun Salutation) -</strong> If you are working out in the morning right after waking up, performing the Surya Namaskar flow will activate blood circulation in the legs, spine, and upper body.&nbsp;</p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:5760,height:3840/xuTArL6sQ4Ge6A1o0WoM\" alt=\"Surya Namaskar\" title=\"Surya Namaskar\" width=\"600\" height=\"350\"><p>Perform sun salutations for a minimum of 10 to 12 rounds and let your muscles open up. This way, your muscles, ligaments, and joints will be safe from any unwanted injury.&nbsp;</p><p><br><strong>2. Bhujangasana (Cobra Pose) -</strong> If you feel tightness in your lower back, cobra pose can help ease the tension. Lie down with your belly on the ground and legs spread out behind. Make sure your core and glutes are tight.&nbsp;</p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:5357,height:3648/xhOg8TdCQCuTg0PlSEKw\" alt=\"Bhujangasana \" title=\"Bhujangasana \" width=\"600\" height=\"350\"><p>Now, place your arms close to your chest and inhale deeply as you lift your upper body off the mat. Keep a slight bend in your arms, and hold this backbend stretch for a few seconds, and then gently release this pose.&nbsp;</p><p></p><p><strong>3. Urdhva Mukha Svanasana (Upward-Facing Dog Pose) -&nbsp;</strong>This posture is very similar to cobra pose, but your muscles will flex even deeper because your body is not resting on the ground.&nbsp;</p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:6542,height:4361/2Fjk2hwbTgO4hT8Dl2S6\" alt=\"Urdhva Mukha Svanasana \" title=\"Urdhva Mukha Svanasana \" width=\"600\" height=\"350\"><p>The only difference between the upward-facing dog pose and the cobra pose is that you lift your knees off the mat and keep your body weight on your palms and toes. Hold this pose for a few seconds.</p><p></p><h3><strong>Part 2: Step-by-Step Instructions to Perform&nbsp;Salabhasana&nbsp;</strong></h3><p>The locust pose can help lengthen and extend your spine and strengthens your deep core and back muscles.</p><p>This pose can provide therapeutic benefits to your lower back if you follow the below-mentioned cues carefully:</p><p><br><strong>Step 1-</strong> Lie on your belly with your legs extended, and your arms stacked under your head. Rest your head on your forearms.&nbsp;</p><p><strong>Step 2-</strong> Keep your legs close to each other and breathe mindfully.&nbsp;</p><p><strong>Step 3-&nbsp;</strong>With an inhale, extend your arms to your sides and lift your lower legs off the mat, keeping your upper legs (thighs and core) flat on the mat.</p><p><strong>Step 4-</strong> Engage your glutes and press both legs together while holding them up.&nbsp;</p><p><strong>Step 5-</strong> Rest your upper body on your chin and hold this position here for 3 to 5 full breaths.&nbsp;</p><p><strong>Step 6-&nbsp;</strong>If you feel strong, lift your chin and chest off the mat, and hold the position for 3 to 5 deep breaths again.&nbsp;</p><p></p><p><strong>Breath Awareness:&nbsp;</strong></p><ul><li><div><p>Inhale deeply as you lift up your legs.</p></div></li><li><div><p>Keep inhaling and exhaling slowly while holding the pose.&nbsp;</p></div></li><li><div><p>Exhale slowly as you release the pose and place your legs back on the ground.&nbsp;&nbsp;</p></div></li></ul><p><br><strong>Performance Duration for Beginners:</strong> Hold the locust pose for 20-60 seconds.&nbsp;</p><p><strong>Performance Duration for Advanced:&nbsp;</strong>Hold the locust pose for 1 to 3 minutes.</p><p></p><h3><strong>Part 3: Things to Keep in Mind</strong></h3><p>It’s important to keep a few things in mind before starting the locust pose practice:&nbsp;</p><ul><li><div><p><strong>Engage the abdomen:</strong> In order to lift your legs like a grasshopper, your core muscles must be engaged and stable.</p></div></li></ul><p>If you are unable to lift your legs, you may lack core and lower back strength. If that’s the case, try practicing some core strengthening asanas before your main practice.&nbsp;</p><ul><li><div><p><strong>Do not overwork your lower back:&nbsp;</strong>Over-flexing around the tailbone while your legs are raised can cause lower back discomfort and pain later on. This can also lead to injury, so try not to push your body beyond its limits.&nbsp;</p></div></li></ul><p></p><h3><strong>Part 4: Relaxing Poses After Salabhasana&nbsp;</strong></h3><p>It’s essential to decompress your whole spine after any backbend asana, so make sure to end your Salabhasana practice with these follow-up yoga poses:&nbsp;</p><p><br><strong>1. Advasana (Reverse Corpse Pose):&nbsp;</strong>From Salabhasana, place your legs on the mat and rest your forehead on the ground as you get into the reverse corpse pose.&nbsp;</p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:1024,height:678/bphCgMmTQ0ifCCVWjhVv\" alt=\"Advasana\" title=\"Advasana\" width=\"600\" height=\"350\"><p>This pose is best for coming back into a neutral state after flexing the lower back for prolonged durations. Focus on your breath and slowly feel the tension leaving your body.&nbsp;</p><p></p><p><strong>2. Uttana Shishosana (Puppy Dog Pose):&nbsp;</strong>From Advasana, move your arms and legs into a tabletop position. Slowly walk your hands out and push your hips halfway back towards your heels.&nbsp;</p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:1346,height:688/neYLhsbMQiWkFH71XQJv\" alt=\"Uttana Shishosana\" title=\"Uttana Shishosana\" width=\"600\" height=\"350\"><p>Because this pose is a heart-melting restorative yoga pose, you will feel a calming stretch in your upper back, neck, shoulders, and arms. It will also release any excess tension around your lower back.&nbsp;</p><p></p><p><strong>3. Adho Mukha Virasana (Forward Bend Hero Pose):</strong> Move your legs from the puppy dog pose into the hero pose stance. Place your torso and rib cage down between your legs and rest your head on the ground.&nbsp;</p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:1200,height:800/XI0sJhrRrCVGbwgPACBr\" alt=\"Adho Mukha Virasana\" title=\"Adho Mukha Virasana\" width=\"600\" height=\"350\"><p>Stretch both your arms forward and feel a deeper stretch from your lower back to your upper body. Hold this relaxed pose until your lower back aligns back to its normal shape.&nbsp;</p><p></p>"},"modificationsAndPropsBody":{"text":"Salabhasana is a great way to help keep your spine healthy and improve flexibility, and these modifications can help you achieve those goals faster: \\n\\nLocust Pose with Bend Legs: \\nIf it’s hard to lift both your legs together, rather than flexing both your legs back straight in the air, try bending both your legs, then engage your core and lift your legs. \\n\\n\\n\\nHalf-Locust Pose:\\n If it’s hard to raise both your legs together, try to lift one leg at a time. Place your hands under your abs, engage your core, and lift one leg straight in the air in this modification. \\n\\nHold this half pose for a few breaths, then release and repeat the same on the other side.  \\n\\nLocust Pose with Yoga Wheel:\\n If you struggle to hold both the legs up in the air, try adding a yoga therapy wheel to your practice. Simply rest your upper body on your chin, place the wheel under your lower abdomen and push both your legs up in the air. \\n\\nHolding this prop-assisted posture for a few minutes will build strength in your lower core muscles for the main practice. ","html":"<p>Salabhasana is a great way to help keep your spine healthy and improve flexibility, and these modifications can help you achieve those goals faster:&nbsp;</p><p></p><ul><li><div><p><strong>Locust Pose with Bend Legs:&nbsp;</strong>If it’s hard to lift both your legs together, rather than flexing both your legs back straight in the air, try bending both your legs, then engage your core and lift your legs.&nbsp;</p></div></li></ul><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/jXpOqDs6RiayCVD6nq5m\" alt=\"8 (1).png\" title=\"8 (1).png\" width=\"600\" height=\"350\"><p></p><p></p><ul><li><div><p><strong>Half-Locust Pose:</strong> If it’s hard to raise both your legs together, try to lift one leg at a time. Place your hands under your abs, engage your core, and lift one leg straight in the air in this modification.&nbsp;</p></div></li></ul><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:1120,height:747/cTZWGroQ6CA6xwdv0mhQ\" alt=\"Half-Locust Pose\" title=\"Half-Locust Pose\" width=\"600\" height=\"350\"><p>Hold this half pose for a few breaths, then release and repeat the same on the other side.&nbsp;&nbsp;</p><p></p><ul><li><div><p><strong>Locust Pose with Yoga Wheel:</strong> If you struggle to hold both the legs up in the air, try adding a yoga therapy wheel to your practice. Simply rest your upper body on your chin, place the wheel under your lower abdomen and push both your legs up in the air.&nbsp;</p></div></li></ul><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/IIZdFgRnRZS8p4kN3qSB\" alt=\"10 (5).jpg\" title=\"10 (5).jpg\" width=\"600\" height=\"350\"><p>Holding this prop-assisted posture for a few minutes will build strength in your lower core muscles for the main practice.&nbsp;</p>"},"modificationsAndPropsTitle":"Salabhasana Modifications and Props","variationsTitle":"Salabhasana Variations to Consider","variationsBody":{"text":"Depending upon experience performing Salabhasana, the following are some different asana variations you can try to either improve your posture or challenge your body. \\n\\n1. Salabhasana with Resting Legs:\\n If it’s challenging to raise either of your legs, try building posture awareness in your body first with the Locust pose. \\n\\nJust lift your upper body with your spine and keep both arms flexed at the back. Rest your legs on the ground and concentrate on engaging your lower body. \\n\\n2. Salabhasana with Elbows Bent:\\n To develop core strength for raising both legs, try placing your palms close to your chest. \\n\\nPush onto the floor with your palms to lift your upper body and then lift both your legs up. If it's not possible for you to lift your legs higher, you can limit your tail bones' range of motion in this Salabhasana variation.\\n\n\\n3. Locust Pose Bound Hands:\\n If you are an advanced practitioner and want to challenge yourself in the Locust pose, try the bounded arms variation. \\n\\nHere, your legs are flexing back in the air, and your arms are bound and raised in the air. This pose activates the lower back, plus it helps in opening your chest muscles.\\n","html":"<p>Depending upon experience performing Salabhasana, the following are some different asana variations you can try to either improve your posture or challenge your body.&nbsp;</p><p></p><p><strong>1. Salabhasana with Resting Legs:</strong> If it’s challenging to raise either of your legs, try building posture awareness in your body first with the Locust pose.&nbsp;</p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:850,height:478/pZGUhCbbShib4AX5nEIg\" alt=\"Salabhasana with Resting Legs\" title=\"Salabhasana with Resting Legs\" width=\"600\" height=\"350\"><p>Just lift your upper body with your spine and keep both arms flexed at the back. Rest your legs on the ground and concentrate on engaging your lower body.&nbsp;</p><p></p><p><strong>2. Salabhasana with Elbows Bent:</strong> To develop core strength for raising both legs, try placing your palms close to your chest.&nbsp;</p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:1102,height:714/db9R026rTRmyb7LcbfOQ\" alt=\"Salabhasana with Elbows Bent\" title=\"Salabhasana with Elbows Bent\" width=\"600\" height=\"350\"><p>Push onto the floor with your palms to lift your upper body and then lift both your legs up. If it's not possible for you to lift your legs higher, you can limit your tail bones' range of motion in this Salabhasana variation.</p><p><br><strong>3. Locust Pose Bound Hands:</strong> If you are an advanced practitioner and want to challenge yourself in the Locust pose, try the bounded arms variation.&nbsp;</p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:850,height:478/GOzzZSN2Q3WjUaxO6hFG\" alt=\"Locust Pose Bound Hands\" title=\"Locust Pose Bound Hands\" width=\"600\" height=\"350\"><p>Here, your legs are flexing back in the air, and your arms are bound and raised in the air. This pose activates the lower back, plus it helps in opening your chest muscles.</p><p></p>"},"levelUpTitle":"Level-Up Poses After Salabhasana for Advanced Yogis","similarTitle":"Similar Backbend Poses like Salabhasana ","similarBody":{"text":"The following is a list of some deep backbend yoga poses to enhance your yoga practice: \\nBhujangasana (Cobra Pose) \\nUrdhva Mukha Svanasana (Upward-facing Dog Pose)\\nDhanurasana (Bow Pose)\\nChakrasana (Wheel Pose)\\nUstrasana (Camel Pose)\\nKapotasana (King Pigeon Pose)\\n","html":"<p>The following is a list of some deep backbend yoga poses to enhance your yoga practice:&nbsp;</p><ol><li><div><p>Bhujangasana (Cobra Pose)&nbsp;</p></div></li><li><div><p>Urdhva Mukha Svanasana (Upward-facing Dog Pose)</p></div></li><li><div><p>Dhanurasana (Bow Pose)</p></div></li><li><div><p>Chakrasana (Wheel Pose)</p></div></li><li><div><p>Ustrasana (Camel Pose)</p></div></li><li><div><p>Kapotasana (King Pigeon Pose)</p></div></li></ol><p></p>"},"faq":"Frequently Asked Questions about Salabhasana ","levelUpBody":{"text":"Once you have mastered all of the essential poses for your full Salabhasana posture, you are now ready to elevate your yoga practice with some advanced backbend poses, like the following: \\n\\nLevel-Up Pose 1 - \\nVimanasana (Superman Pose)\\nLevel-Up Pose 2 - \\nViparita Salabhasana (Inverted Locust Pose)\\nLevel-Up Pose 3\\n \\n-\\n Viparita Salabhasana (Inverted Locust Pose with Rollover Legs)\\nLevel-Up Pose 4 - \\nGanda Bherundasana (Chin Stand Pose)\\n\\n\\nVimanasana (Superman Pose)\\n\\n\\nViparita Salabhasana (Inverted Locust Pose)\\n\\n\\nViparita Salabhasana (Inverted Locust Pose with Rollover Legs)\\n\\n\\nGanda Bherundasana (Chin Stand Pose)\\n","html":"<p>Once you have mastered all of the essential poses for your full Salabhasana posture, you are now ready to elevate your yoga practice with some advanced backbend poses, like the following:&nbsp;</p><p></p><p><strong>Level-Up Pose 1 -&nbsp;</strong>Vimanasana (Superman Pose)</p><p><strong>Level-Up Pose 2 -&nbsp;</strong>Viparita Salabhasana (Inverted Locust Pose)</p><p><strong>Level-Up Pose 3</strong>&nbsp;<strong>-</strong>&nbsp;Viparita Salabhasana (Inverted Locust Pose with Rollover Legs)</p><p><strong>Level-Up Pose 4 -&nbsp;</strong>Ganda Bherundasana (Chin Stand Pose)</p><p></p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:6000,height:4000/84Ue4IzRMGPoNvJTJPks\" alt=\"Vimanasana (Superman Pose)\" title=\"Vimanasana (Superman Pose)\" width=\"600\" height=\"350\"><p><em><strong>Vimanasana (Superman Pose)</strong></em></p><p></p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/VNnofqfTsWgsH9qO7eTj\" alt=\"15 (4).jpg\" title=\"15 (4).jpg\" width=\"600\" height=\"350\"><p><em><strong>Viparita Salabhasana (Inverted Locust Pose)</strong></em></p><p><em><strong></strong></em></p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/WuBbPLxjQHt2gMbGWHAq\" alt=\"16 (6).jpg\" title=\"16 (6).jpg\" width=\"600\" height=\"350\"><p><strong>Viparita Salabhasana (Inverted Locust Pose with Rollover Legs)</strong></p><p></p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/jsWIQDvRVy4GNON1NoAH\" alt=\"17 (5).jpg\" title=\"17 (5).jpg\" width=\"600\" height=\"350\"><p><em><strong>Ganda Bherundasana (Chin Stand Pose)</strong></em></p><p></p>"},"medicalReviewerTagLine":null,"medicalReviewerSLug":null,"medicallyReviewedByName":null,"medicallyReviewedbyImage":null,"writtenByImage":{"url":"https://media.graphassets.com/resize=fit:clip,height:56,width:56/FnQtOJET3WmgC9VpDGSP","fileName":"will-writtenby.png"},"writtenByName":"Will Allen","writtenBySLug":"will-allen","writtenByTagLine":"Co-Founder MyYogaTeacher","seoDescription":"Read and learn step-by-step instructions, health benefits, tips, and tricks on performing Salabhasana or Locust Pose. \n","breadcrumbName":"Salabhasana "},"showNavigation":false,"recommendations_group_class":{"Recommend":[]},"teacher_recomandation":null,"faq_details":[{"ID":373,"UUID":"ba1f3710-38cf-4274-9ee6-3b725955c674","TagID":239,"Question":"What are the benefits of Salabhasana?\n","Answer":"<p><span style=\"color: rgb(14, 16, 26);\">The following are some health benefits of Salabhasana:</span></p><p><br></p><ul><li>Improves digestion.&nbsp;</li><li>Ease lower back pain.</li><li>Helps prepare for deeper backbends.&nbsp;</li><li>Stimulates the autonomic nervous system.</li><li>Improves your standing and seated posture.&nbsp;</li><li>It helps burn fat around the abdomen and legs.&nbsp;</li><li>Encourages therapeutic healing due to activation of multiple Chakras.&nbsp;</li><li>Stretches and strengthens the spine, navel, neck, abs, glutes, back, and legs. </li></ul><p><br></p>","Position":1,"CreatedDate":"2023-03-15 12:57:47","ModifiedDate":"2023-03-15 12:57:47","Tags":null},{"ID":374,"UUID":"903bfe91-10ca-4f1a-8206-7376e12acd49","TagID":239,"Question":"What is Ardha Salabhasana?\n","Answer":"<p><span style=\"color: rgb(14, 16, 26);\">Ardha Salabhasana is an easy variation of Locust Pose, which translates from Sanskrit to English as \"Half-Locust Pose.\"</span></p><p><br></p><p><span style=\"color: rgb(14, 16, 26);\">In this pose, instead of raising both legs up against gravity, only one leg is raised at a time. This way, it’s easier for beginners to gain more stability in the pose, and it will also help you build strength over time for the full Locust Pose practice.</span><strong style=\"color: rgb(14, 16, 26);\">&nbsp;</strong></p><p><br></p><p><br></p>","Position":2,"CreatedDate":"2023-03-15 12:58:08","ModifiedDate":"2023-03-15 12:58:08","Tags":null},{"ID":375,"UUID":"525d31d9-ba8b-4197-be86-e667863601de","TagID":239,"Question":"Can beginners perform Viparita Salabhasana?\n","Answer":"<p><span style=\"color: rgb(14, 16, 26);\">Beginners should avoid practicing Viparita Salabhasana if they are just starting yoga. It's better to build your foundation by doing simple backbends at first, like Cobra Pose, Up-Dog, and Camel Pose.&nbsp;</span></p><p><br></p><p><span style=\"color: rgb(14, 16, 26);\">Once your core and lower body are strong enough, you can start with the Half-Locust Pose, then move to the full Locust pose. Once you have mastered the Locust pose, you can gently move forward to more advanced variations of Salabhasana.&nbsp;</span></p><p><br></p><p><br></p>","Position":3,"CreatedDate":"2023-03-15 12:58:29","ModifiedDate":"2023-03-15 12:58:29","Tags":null},{"ID":376,"UUID":"9c4cc549-14d2-4ddd-83d4-e74420fbef31","TagID":239,"Question":"What is the meaning of Salabhasana?\n","Answer":"<p><span style=\"color: rgb(14, 16, 26);\">Salabhasana is a combination of two Sanskrit words, \"</span><em style=\"color: rgb(14, 16, 26);\">Salabh</em><span style=\"color: rgb(14, 16, 26);\">,\" which means Locust or Grasshopper, and \"</span><em style=\"color: rgb(14, 16, 26);\">Asana</em><span style=\"color: rgb(14, 16, 26);\">,\" which means Pose or Posture. The meaning of Salabhasana is literally Grasshopper pose or Locust pose.</span><strong style=\"color: rgb(14, 16, 26);\">&nbsp;</strong></p><p><br></p><p><br></p>","Position":4,"CreatedDate":"2023-03-15 12:58:50","ModifiedDate":"2023-03-15 12:58:50","Tags":null},{"ID":377,"UUID":"20bded3d-143e-450f-8c56-588bf068a885","TagID":239,"Question":"How do you cue Salabhasana?\n","Answer":"<p><span style=\"color: rgb(14, 16, 26);\">The following are step-by-step instructions for practicing Salabhasana:</span></p><p><br></p><ol><li>Lie down on your stomach on your yoga mat.</li><li>Place your hands under your thighs.&nbsp;</li><li>Rest your head on your chin and focus on breathing slowly for a few seconds.&nbsp;</li><li>Inhale deep and engage your entire core and shoulders.&nbsp;</li><li>Raise your legs behind you and hold the pose.&nbsp;</li><li>Continue holding for 5 to 30 seconds.&nbsp;</li><li>Finally, exhale and slowly release the pose by placing your legs back on the ground.&nbsp;</li></ol><p><br></p>","Position":5,"CreatedDate":"2023-03-15 12:59:09","ModifiedDate":"2023-03-15 12:59:09","Tags":null},{"ID":378,"UUID":"98ff6829-d404-4315-8513-477cfaebce89","TagID":239,"Question":"How long should you hold the Locust Pose?","Answer":"<p><span style=\"color: rgb(14, 16, 26);\">As a beginner, you can expect to hold the Locust pose for about 5 to 10 seconds. An advanced yogi can hold the same pose for 30 to 60 seconds or even more.&nbsp;</span></p><p><br></p><p><br></p>","Position":6,"CreatedDate":"2023-03-15 12:59:42","ModifiedDate":"2023-03-15 12:59:42","Tags":null}],"yoga_details":{"ID":239,"UUID":"505a6bed-3b2b-11ed-8d73-025b4d182ad0","TagCategoryID":9,"TagCategoryUUID":"f3b002e9-a0f1-47bd-a6a8-966d79cef5ab","Name":"Salabhasana","IsActive":1,"CreatedDate":"2022-09-23 10:34:54","ModifiedDate":"2022-09-23 10:34:54","Label":"Salabhasana","Description":"","Slug":"salabhasana","WhosFor":"","WhosNotFor":"","HowWillHelp":"","HowWillNotHelp":"","IsShownInPage":1,"Thumbnail":"https://res.cloudinary.com/dgerdfai4/image/upload/v1681720928/asana/1_51.jpg","Tagline":"Improve your digestive function & spinal strength with Salabhasana. \n","MetaDescription":"Read and learn step-by-step instructions, health benefits, tips, and tricks on performing Salabhasana or Locust Pose. \n","TagCategory":null},"yoga_types":[{"ID":135,"UUID":"65856860-f943-4bae-9603-40b0b41a606a","TagCategoryID":9,"TagCategoryUUID":"f3b002e9-a0f1-47bd-a6a8-966d79cef5ab","Name":"Dhanurasana","IsActive":1,"CreatedDate":"2022-07-26 07:32:34","ModifiedDate":"2022-07-26 07:32:34","Label":"Dhanurasana","Description":"","Slug":"dhanurasana","WhosFor":"","WhosNotFor":"","HowWillHelp":"","HowWillNotHelp":"","IsShownInPage":1,"Thumbnail":"https://res.cloudinary.com/dgerdfai4/image/upload/v1664181342/tags/zobpijewerhbiz0gus3i.jpg","Tagline":"Open up your chest and strengthen your low back with Dhanurasana.","MetaDescription":"Read and learn step-by-step instructions, health benefits, tips, and tricks on performing Dhanurasana or Bow Pose. 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Yoga for cycling focuses on stretching and strengthening those muscles for better performance and faster recovery. \\nKeep in mind, alignment is the most important part of each pose. It’s more beneficial to hold each pose correctly than for a lengthy period of time. So, if you’re just starting out with yoga, take it easy on yourself, pay attention to how your body feels, and work on achieving the right alignment for each posture before you progress to longer holds.\\nThe following are poses you can practice at home in the comfort of your own living room. For extra guidance and support, you can also try working with one of our online instructors at \\nMyYogaTeacher.\\n\\nReady to get started?\\n\\n10 Yoga Poses for Cycling\\n1.Cat-Cow Pose\\n\\nThis simple exercise increases mobility in your spine and torso, and gives your core and lower back muscles a stretch — after miles on the bike it’s a welcome cool down.\\nStart with your hands and knees on the floor. Inhale and look up, lifting your chin and gently arching your back. As you exhale, drop your chin and look down toward your naval as you curl your spine forward. Continue this movement 5-10 times.\\n\n\\n2. Downward Facing Dog Pose\\n\\nDownward Facing Dog efficiently stretches your calves and hamstrings, lengthening the muscles after long periods of contraction on the bike. It’s also a great position for stretching your lower back.\\nWith your hands and knees on the floor, push your hips upward until you are balancing on your hands and feet, and your body resembles an inverted “v” shape. Reach your heels toward the floor, stretching your hamstrings and activating your thighs. Keep your head between your arms, lengthening your side-body as you stretch. Stay here for several breaths.\\n\n\\n3. Bridge Pose\\n\\nThis is a pose that stretches and strengthens your muscles at the same time. While stretching your hips and core, Bridge pose strengthens your knees and quads.\\nStart by lying on your back with your knees bent. On your next exhale, tuck your chin and lift your hips, being careful not to allow your knees to splay outward. Interlace your fingers on the floor underneath you and lift your hips higher, while staying in the pose for 5-10 breaths.\\n\n\\n4. Plank Pose\\n\\nCycling requires a strong and healthy core. With regular practice of Plank pose, you’ll help your body endure long hours on the bike with decreased soreness.\\nLie face down on your mat, and using your palms to push up from the floor, lift your body until you are balanced on your palms and the toes of your feet. In this pose, your body should be positioned in a straight line, with your gaze directed at the floor in front of you. Hold for a few breaths, or for 30-60 seconds if you are feeling strong in this pose.\\n\n\\n5. Triangle Pose\\n\\nBecause cycling is so taxing for your legs, there is no such thing as too many leg stretching poses. Triangle stretches your hamstrings, glutes, hips and calves, as well as the sides of your torso.\\nFrom a standing position at the top of your mat, slowly move one foot back and position it parallel with the edge of your mat, and your other foot pointing forward in a wide-leg stance. Inhale and stretch out both your arms parallel to the ground. As you exhale, bend at your hip and place the fingertips of your forward-pointing arm at the outside of your forward-pointing foot. Rotate your torso and extend your back arm so that it is pointing straight up. Hold for 3-5 breaths and repeat on the other side.\\n\n\\n6. Seated Forward Fold Pose\\n\\nAnother great pose for deeply stretching your lower back, hamstrings and calves, Seated Forward Fold can also be adjusted if you have particularly tight hamstrings. If it feels too intense, try bending your knees and only lowering your torso halfway down.\\nSit on your mat with your legs extended in front of you and your hands resting on your thighs. As you inhale, open your chest and straighten your spine. On your next exhale, bend at the waist, bringing your chest toward your thighs while maintaining a straight spine. Once you’ve lowered about halfway down, allow your spine to round and continue until your forehead touches your knees. Grasp your feet with your hands or you can hook your index and ring fingers around your big toes. Hold this pose for 1-2 minutes.\\n\n\\n6. Locust Pose\\n\\nThis is another pose that performs double-duty. It stretches your abdominal muscles while strengthening your back and shoulders for better endurance on the bike.\\nLie face down on your mat, resting your forehead on your forearms and your legs stretched straight out behind you. With an inhale, extend your arms to your sides and lift your lower legs off the mat, keeping your upper legs (thighs and core) flat on the mat. Engage your glutes and press both of your legs together while holding them up. Hold this pose for 5-6 breaths.\\n\n\\n7. Sphinx Pose\\n\\nAfter so many hours hunched over the bike, it’s important to practice a few stretches that bend your spine and torso in the opposite direction. Sphinx pose increases your spinal mobility and stretches your abdominal muscles.\\nStart by laying on your mat with your belly facing down. Place your palms on the floor next to you, with your elbows under your shoulders, gently lift your upper body. Your legs should be extended straight back behind you as you hold this pose that resembles the Egyptian Sphinx statue. Open your chest and keep your chin level with the floor, with your gaze facing forward. Hold the pose for 1-2 minutes, or longer if you feel comfortable.\\n\n\\n8. Fixed Angle Pose\\n\\nIf you spend a lot of time on the bike, you might have tight hip abductor muscles. Fixed Angle pose, or commonly known as “Cobbler’s pose” stretches your hips and lower back muscles to relieve sore muscles after long rides.\\nSit on your yoga mat with your knees bent and the soles of your feet pressed against each other. With your spine straight, press your hands behind you and gently open up your chest and tuck in your abdomen. Hold the pose for 1-2 minutes.\\n\n\\n9. Supine Figure Four Pose\\n\\nDo you have sore glutes and hips after your rides? This simple stretch can relieve tight glutes and hip abductors.\\nStart by laying down with your back on the floor with both knees bent. Cross your right ankle over your left knee, resembling the shape of a figure four. Place your left hand around your left knee, and thread your right hand through the opening to clasp your hands together around your knee. Inhale, and as you exhale, pull your left knee toward your chest as far as you feel comfortable, and hold for 30-60 seconds. Repeat on the other side.\\n\n\\n10. Pigeon Pose\\n\\n\nThis pose also deeply stretches your quads and hip abductors. It’s also a great pose to release tension and de-stress.\\nStart in Downward Facing Dog. Lift your left leg up behind you, and swing it forward while lowering yourself to the mat. Your left leg should sit bent in front of you with your shin resting on the mat and your right leg extended behind you. With your palms on the floor at your sides for support, inhale and lift your chest. As you exhale, begin to bend forward, rounding your spine as your lower your torso over your left quad. Lower yourself as far as you feel capable, while keeping your hips squared toward the front of your mat. Once your forehead reaches the mat or an otherwise comfortable location, hold this pose for 2-3 minutes. Repeat on the other side.","html":"<p>Cycling is a sport that can give you a full body workout, and whether you’re recovering from a long ride or looking to elevate your ability to a new level, yoga can help compliment your days on the bike.</p><p>Both indoor and outdoor cycling works your glutes, hamstrings, quads, calves and core muscles. Yoga for cycling focuses on stretching and strengthening those muscles for better performance and faster recovery. </p><p>Keep in mind, alignment is the most important part of each pose. It’s more beneficial to hold each pose correctly than for a lengthy period of time. So, if you’re just starting out with yoga, take it easy on yourself, pay attention to how your body feels, and work on achieving the right alignment for each posture before you progress to longer holds.</p><p>The following are poses you can practice at home in the comfort of your own living room. For extra guidance and support, you can also try working with one of our online instructors at <a title=\"http://myyogateacher.com\" href=\"http://myyogateacher.com\"><u>MyYogaTeacher.</u></a></p><p>Ready to get started?</p><p></p><h2><strong>10 Yoga Poses for Cycling</strong></h2><h3>1.Cat-Cow Pose</h3><img src=\"https://media.graphassets.com/resize=width:7008,height:4672/ipmKZ5fWRbGl3DlEk1g2\" alt=\"Cat-Cow Pose\" title=\"CatCow (1).jpg\" width=\"7008\" height=\"4672\" /><p>This simple exercise increases mobility in your spine and torso, and gives your core and lower back muscles a stretch — after miles on the bike it’s a welcome cool down.</p><p>Start with your hands and knees on the floor. Inhale and look up, lifting your chin and gently arching your back. As you exhale, drop your chin and look down toward your naval as you curl your spine forward. Continue this movement 5-10 times.</p><p><br></p><h3>2. Downward Facing Dog Pose</h3><img src=\"https://media.graphassets.com/resize=width:6000,height:4000/C4roZ1KbQVq2mIzpAG3E\" alt=\"Downward Facing Dog\" title=\"downdog (1).jpg\" width=\"6000\" height=\"4000\" /><p>Downward Facing Dog efficiently stretches your calves and hamstrings, lengthening the muscles after long periods of contraction on the bike. It’s also a great position for stretching your lower back.</p><p>With your hands and knees on the floor, push your hips upward until you are balancing on your hands and feet, and your body resembles an inverted “v” shape. Reach your heels toward the floor, stretching your hamstrings and activating your thighs. Keep your head between your arms, lengthening your side-body as you stretch. Stay here for several breaths.</p><p><br></p><h3>3. Bridge Pose</h3><img src=\"https://media.graphassets.com/resize=width:6000,height:4000/Nwr4FI2mTSGnSH4RqgeX\" alt=\"Bridge pose\" title=\"Bridge pose_1 (1).JPG\" width=\"6000\" height=\"4000\" /><p>This is a pose that stretches and strengthens your muscles at the same time. While stretching your hips and core, Bridge pose strengthens your knees and quads.</p><p>Start by lying on your back with your knees bent. On your next exhale, tuck your chin and lift your hips, being careful not to allow your knees to splay outward. Interlace your fingers on the floor underneath you and lift your hips higher, while staying in the pose for 5-10 breaths.</p><p><br></p><h3>4. Plank Pose</h3><img src=\"https://media.graphassets.com/resize=width:6024,height:4024/JbgL9Q2RnKqwi7Xn7BY8\" alt=\"Plank pose\" title=\"Plank.jpg\" width=\"6024\" height=\"4024\" /><p>Cycling requires a strong and healthy core. With regular practice of Plank pose, you’ll help your body endure long hours on the bike with decreased soreness.</p><p>Lie face down on your mat, and using your palms to push up from the floor, lift your body until you are balanced on your palms and the toes of your feet. In this pose, your body should be positioned in a straight line, with your gaze directed at the floor in front of you. Hold for a few breaths, or for 30-60 seconds if you are feeling strong in this pose.</p><p><br></p><h3>5. Triangle Pose</h3><img src=\"https://media.graphassets.com/resize=width:6000,height:4000/5bKVLW0cQxuCrzQZRaME\" alt=\"Triangle pose\" title=\"Triangle.JPG\" width=\"6000\" height=\"4000\" /><p>Because cycling is so taxing for your legs, there is no such thing as too many leg stretching poses. Triangle stretches your hamstrings, glutes, hips and calves, as well as the sides of your torso.</p><p>From a standing position at the top of your mat, slowly move one foot back and position it parallel with the edge of your mat, and your other foot pointing forward in a wide-leg stance. Inhale and stretch out both your arms parallel to the ground. As you exhale, bend at your hip and place the fingertips of your forward-pointing arm at the outside of your forward-pointing foot. Rotate your torso and extend your back arm so that it is pointing straight up. Hold for 3-5 breaths and repeat on the other side.</p><p><br></p><h3>6. Seated Forward Fold Pose</h3><img src=\"https://media.graphassets.com/resize=width:7008,height:4672/nXs6B6IDQAyLiiSN4xMV\" alt=\"Seated Forward Fold\" title=\"setedff.jpg\" width=\"7008\" height=\"4672\" /><p>Another great pose for deeply stretching your lower back, hamstrings and calves, Seated Forward Fold can also be adjusted if you have particularly tight hamstrings. If it feels too intense, try bending your knees and only lowering your torso halfway down.</p><p>Sit on your mat with your legs extended in front of you and your hands resting on your thighs. As you inhale, open your chest and straighten your spine. On your next exhale, bend at the waist, bringing your chest toward your thighs while maintaining a straight spine. Once you’ve lowered about halfway down, allow your spine to round and continue until your forehead touches your knees. Grasp your feet with your hands or you can hook your index and ring fingers around your big toes. Hold this pose for 1-2 minutes.</p><p><br></p><h3>6. Locust Pose</h3><img src=\"https://media.graphassets.com/resize=width:6024,height:4024/T77SIRx2QNmNJ730KpiJ\" alt=\"Locust Pose\" title=\"Locust.jpg\" width=\"6024\" height=\"4024\" /><p>This is another pose that performs double-duty. It stretches your abdominal muscles while strengthening your back and shoulders for better endurance on the bike.</p><p>Lie face down on your mat, resting your forehead on your forearms and your legs stretched straight out behind you. With an inhale, extend your arms to your sides and lift your lower legs off the mat, keeping your upper legs (thighs and core) flat on the mat. Engage your glutes and press both of your legs together while holding them up. Hold this pose for 5-6 breaths.</p><p><br></p><h3>7. Sphinx Pose</h3><img src=\"https://media.graphassets.com/resize=width:6024,height:4024/9kkkHReiQTiW638jGykb\" alt=\"Sphinx Pose\" title=\"Cobra.jpg\" width=\"6024\" height=\"4024\" /><p>After so many hours hunched over the bike, it’s important to practice a few stretches that bend your spine and torso in the opposite direction. Sphinx pose increases your spinal mobility and stretches your abdominal muscles.</p><p>Start by laying on your mat with your belly facing down. Place your palms on the floor next to you, with your elbows under your shoulders, gently lift your upper body. Your legs should be extended straight back behind you as you hold this pose that resembles the Egyptian Sphinx statue. Open your chest and keep your chin level with the floor, with your gaze facing forward. Hold the pose for 1-2 minutes, or longer if you feel comfortable.</p><p><br></p><h3>8. Fixed Angle Pose</h3><img src=\"https://media.graphassets.com/resize=width:964,height:638/h6uQ0MsVTwiRfIOKPAit\" alt=\" Fixed Angle pose\" title=\"Screenshot 2023-03-13 at 1.15.39 PM.png\" width=\"964\" height=\"638\" /><p>If you spend a lot of time on the bike, you might have tight hip abductor muscles. Fixed Angle pose, or commonly known as “Cobbler’s pose” stretches your hips and lower back muscles to relieve sore muscles after long rides.</p><p>Sit on your yoga mat with your knees bent and the soles of your feet pressed against each other. With your spine straight, press your hands behind you and gently open up your chest and tuck in your abdomen. Hold the pose for 1-2 minutes.</p><p><br></p><h3>9. Supine Figure Four Pose</h3><img src=\"https://media.graphassets.com/resize=width:1136,height:704/GNlKzxYKSA6PC5dITLGy\" alt=\"Supine Figure Four Pose\" title=\"Screenshot 2023-03-13 at 1.17.12 PM.png\" width=\"1136\" height=\"704\" /><p>Do you have sore glutes and hips after your rides? This simple stretch can relieve tight glutes and hip abductors.</p><p>Start by laying down with your back on the floor with both knees bent. Cross your right ankle over your left knee, resembling the shape of a figure four. Place your left hand around your left knee, and thread your right hand through the opening to clasp your hands together around your knee. Inhale, and as you exhale, pull your left knee toward your chest as far as you feel comfortable, and hold for 30-60 seconds. Repeat on the other side.</p><p><br></p><h3>10. Pigeon Pose</h3><img src=\"https://media.graphassets.com/resize=width:7008,height:4672/CZIhMF45RVexPora8GgQ\" alt=\" Pigeon pose\" title=\"pigeon.jpg\" width=\"7008\" height=\"4672\" /><p><br>This pose also deeply stretches your quads and hip abductors. It’s also a great pose to release tension and de-stress.</p><p>Start in Downward Facing Dog. Lift your left leg up behind you, and swing it forward while lowering yourself to the mat. Your left leg should sit bent in front of you with your shin resting on the mat and your right leg extended behind you. With your palms on the floor at your sides for support, inhale and lift your chest. As you exhale, begin to bend forward, rounding your spine as your lower your torso over your left quad. Lower yourself as far as you feel capable, while keeping your hips squared toward the front of your mat. Once your forehead reaches the mat or an otherwise comfortable location, hold this pose for 2-3 minutes. Repeat on the other side.</p>"},"category":[]}]},{"status":"success","post":[{"id":"cldixctfr0tox09k7rfoglac8","slug":"yoga-for-bodybuilders","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"10 Effective Yoga Poses for Bodybuilders (Complete Guide)","createdAt":"2023-01-30T14:47:12.900063+00:00","coverUrl":"b8qfyhfhved6qjzxviyd.jpg","content":{"text":"If you’re a bodybuilder, or competitive weightlifter, chances are yoga is not part of your overall fitness routine. After all, yogis are known for long, lean muscles — which is the opposite of what bodybuilders work so hard to create. But contrary to popular belief, incorporating yoga into your weight lifting routine won’t detract from your gains, and it will compliment your efforts in the gym.\\n\\nWhy Bodybuilders Need Yoga\\n\\nIntense weight lifting can put enormous stress on your joints, increasing your risk for injury and inflammation. By increasing your flexibility, lowering inflammation, and improving mobility in your joints, you can counteract any negative effects for better health. Yoga can also prevent you from developing arthritis that could potentially be caused by years of repetitive movement, and reduce any stiffness you might feel after a heavy day at the gym.\\nAlong with improving your range of motion and overall flexibility, yoga can also help improve your posture. From a competition perspective, this can imprtove your performance and potentially level up your chances of doing well.\n\\nYoga can help add to your bodybuilding efforts by toning and strengthening smaller muscle groups that may get neglected through classic weight lifting routines. Yoga postures isolate those minor muscle groups, giving your whole body the workout you never knew you needed. A regular yoga practice can also improve your balance — which will make you more stable and less prone to injury.\n\\nPracticing Yoga for Bodybuilding\\n\n\\nBefore you get started with your own yoga practice, there are a few things you should consider. There are many styles of yoga to choose from, and if you’re just starting out it’s important to start slow at a beginner level. When your body is already a fine-tuned machine, that may be hard to hear. But yoga involves holding postures with very specific alignment — practicing incorrectly can actually cause injury.\\nStart by working with a certified yoga instructor. At \\nMyYogaTeacher\\n, you can enroll in online courses from the comfort of your very own home. You can also sign up for private lessons where your instructor can design your course to cater to your unique needs.\n\\nWhile practicing yoga, it’s also important to pay attention to how your body feels. This should come easy to most bodybuilders, who already have a high degree of body awareness. If a yoga pose causes pain or discomfort, take a break from the posture or use a modification like a yoga block, strap, bolster, or blanket. Developing increased flexibility takes time, and it’s wise to take it easy and slow.\\n\n\\n10 Effective Yoga Poses for Bodybuilders -\\n\n\\nYou can get started with your yoga practice by incorporating the following 10 poses into your weekly workout schedule. Try performing these yoga stretches after your weight lifting routine, or on rest days in-between.\n\\n1. Downward Facing Dog Pose\\n\\n\\nThis classic primary pose is essential to any yoga routine, and there’s a reason why — it efficiently stretches your torso, hamstrings, calves, and lower back, while strengthening your shoulders.\\n\\nWith your hands and knees on the floor, push your hips upward until you are balancing on your hands and feet, and your body resembles an inverted “v” shape. Reach your heels toward the floor, stretching your hamstrings and activating your thighs. Keep your head between your arms, lengthening your side-body as you stretch. Stay here for several breaths.\\n\n\\n2. Low Lunge Pose\n\\n\\nThere’s a chance you’ve already been practicing this pose before performing squats, since it opens up your hips and stretches your glutes.\n\\nFrom Downward Dog, you can transition into Low Lunge by bringing your left foot forward and bending your left leg at the knee. With your right leg behind you, gently kneel on your right knee. Inhale as you reach your arms up over your head, parallel with your ears. Expand your chest, lengthen your spine, keep your chin level and your gaze focused forward in front of you. Repeat on the other side.\\n\n\\n3. Standing Forward Fold Pose\\n\\n\\n\n\\nThis pose also stretches your lower back, hamstrings, and calves — and it’s a great posture for lowering your blood pressure and encouraging your body to relax.\\n\\nStand at the front of your mat, feet hip distance apart. Exhale and bend forward from the waist, with your knees slightly bent and touching your hands to the floor in front of your feet. Inhale and exhale, allowing your torso to extend without rounding your back. Lengthen and soften your neck, and let the muscles of your thighs and lower back open and release any built-up tension. Hold the pose for 1-2 minutes.\\n\n\\n4. Cat-Cow Pose\\n\\n\\nWhile this yoga move may seem incredibly simple, it’s a staple for increasing flexibility in and around your spine, torso, neck, and lower back.\\n\\nStart in a tabletop position with your hands and knees on the floor. Inhale and look up, lifting your chin and gently arching your spine. As you exhale, drop your chin and look down toward your naval as you curl your spine forward. Continue this movement 5-10 times.\\n\n\\n5. Cobra Pose\\n\\n\\nAfter an intense ab workout, Cobra pose is your best friend. This subtle backbend stretches the abdominal muscles to reduce stiffness, soreness, and decrease your body’s inflammatory response.\\n\\nStart by laying down on the floor on your stomach with your legs straight and your arms folded under your head. Place your palms on the mat parallel to your chest. Slightly lift your head off the mat, keeping your head and back aligned, and press your thighs together. Now, steadily pull your elbows towards your rib cage keeping your hands underneath your shoulders. With a deep inhale, press your hands into the mat, curl your shoulders backward, and lift your upper body off the mat, arching your back. Hold this position for a few breaths and then rest.\\n\n\\n6. Bridge Pose\n\\n\\nYou can continue to stretch the muscles in your chest, neck, hips, and spine with Bridge pose. This posture also calms the body while stimulating your digestive organs for a more regulated metabolism.\n\\nStart by lying on your back with your knees bent. On your next exhale, tuck your chin and lift your hips, being careful not to allow your knees to splay outward. Interlace your fingers on the floor underneath you and lift your hips higher, while staying in the pose for 5-10 breaths.\n\\n\\n7. Plank\n\\n\\nThis is another pose you may already be familiar with. Plank pose builds strength in your core and lower back, and works to improve your balance and stability.\\n\\nLie face down on your mat, and using your palms to push up from the floor, lift your body until you are balanced on your palms and the toes of your feet. In this pose, your body should be positioned in a straight line, with your gaze directed at the floor in front of you. Hold for a few breaths, or for 30-60 seconds if you are feeling strong in this pose.\\n\n\\n8. Locust Pose\n\\n\\nSciatica pain is quite common among bodybuilders, since the sciatica nerve can easily become stressed when lifting heavy weights. Locust pose alleviates sciatica pain, increases strength, and stretches your abdominal muscles simultaneously.\n\\nLie face down on your mat, resting your forehead on your forearms and your legs stretched straight out behind you. With an inhale, extend your arms to your sides and lift your lower legs off the mat, keeping your upper legs (thighs and core) flat on the mat. Engage your glutes and press both of your legs together while holding them up. Hold this pose for 5-6 breaths.\n\\n9. Boat Pose\\n\\n\\nFor increased core strength, balance, and overall stability, there are few better poses to perform on a regular basis than Boat pose. Use this posture to compliment your ab workout.\\n\\nStart by sitting on your yoga mat with your legs stretched out in front of you and your arms at your sides. Lean back slightly so that your weight is evenly balanced on your sitting bones. Inhale, engage your core, and as you exhale lift both your legs to a 45 degree angle, and extend your arms straight out alongside your legs. If this pose feels too difficult, try bending your knees and bringing your hands behind your knees for support. Keep your spine long and your core engaged as you hold this pose for 30-45 seconds.\n\\n10. Corpse Pose\\n\\n\\nIf you’re asking what could be gained by simply lying down flat on your back and remaining still for several minutes, the answer might surprise you. Corpse pose is one of the most important postures in yoga, since it gives your body an opportunity to integrate all of your stretching and strengthening work. It also calms the mind and body, reduces stress responses, lowers your blood pressure, and reduces inflammation.\\n\\nSit on your yoga mat and lower your body to the floor, relaxing your legs and letting your arms rest on the floor at your sides, palms up. Keep your eyes closed and focus on your breathing. Relax the muscles in your face and neck, and visualize every part of your body letting go of all tension. Hold this pose for 5-7 minutes.\\n","html":"<p>If you’re a bodybuilder, or competitive weightlifter, chances are yoga is not part of your overall fitness routine. After all, yogis are known for long, lean muscles — which is the opposite of what bodybuilders work so hard to create. But contrary to popular belief, incorporating yoga into your weight lifting routine won’t detract from your gains, and it will compliment your efforts in the gym.</p><p></p><h2><strong>Why Bodybuilders Need Yoga</strong></h2><p></p><p>Intense weight lifting can put enormous stress on your joints, increasing your risk for injury and inflammation. By increasing your flexibility, lowering inflammation, and improving mobility in your joints, you can counteract any negative effects for better health. Yoga can also prevent you from developing arthritis that could potentially be caused by years of repetitive movement, and reduce any stiffness you might feel after a heavy day at the gym.</p><p>Along with improving your range of motion and overall flexibility, yoga can also help improve your posture. From a competition perspective, this can imprtove your performance and potentially level up your chances of doing well.<br></p><p>Yoga can help add to your bodybuilding efforts by toning and strengthening smaller muscle groups that may get neglected through classic weight lifting routines. Yoga postures isolate those minor muscle groups, giving your whole body the workout you never knew you needed. A regular yoga practice can also improve your balance — which will make you more stable and less prone to injury.<br></p><h2><strong>Practicing Yoga for Bodybuilding</strong><br></h2><p>Before you get started with your own yoga practice, there are a few things you should consider. There are many styles of yoga to choose from, and if you’re just starting out it’s important to start slow at a beginner level. When your body is already a fine-tuned machine, that may be hard to hear. But yoga involves holding postures with very specific alignment — practicing incorrectly can actually cause injury.</p><p>Start by working with a certified yoga instructor. At <a title=\"http://myyogateacher.com\" href=\"http://myyogateacher.com\"><u>MyYogaTeacher</u></a>, you can enroll in online courses from the comfort of your very own home. You can also sign up for private lessons where your instructor can design your course to cater to your unique needs.<br></p><p>While practicing yoga, it’s also important to pay attention to how your body feels. This should come easy to most bodybuilders, who already have a high degree of body awareness. If a yoga pose causes pain or discomfort, take a break from the posture or use a modification like a yoga block, strap, bolster, or blanket. Developing increased flexibility takes time, and it’s wise to take it easy and slow.</p><p><br></p><h2><strong>10 Effective Yoga Poses for Bodybuilders -</strong><br></h2><p>You can get started with your yoga practice by incorporating the following 10 poses into your weekly workout schedule. Try performing these yoga stretches after your weight lifting routine, or on rest days in-between.<br></p><h3>1. Downward Facing Dog Pose</h3><p></p><img src=\"https://media.graphassets.com/resize=width:3504,height:2336/SnMDfzz9RomeMkWRhbPh\" alt=\"Adho Mukha Svanasana (Downward Facing Dog)\" title=\"1 Adho Mukha Svanasana (Downward Facing Dog).jpg\" width=\"3504\" height=\"2336\" /><p>This classic primary pose is essential to any yoga routine, and there’s a reason why — it efficiently stretches your torso, hamstrings, calves, and lower back, while strengthening your shoulders.</p><p></p><p>With your hands and knees on the floor, push your hips upward until you are balancing on your hands and feet, and your body resembles an inverted “v” shape. Reach your heels toward the floor, stretching your hamstrings and activating your thighs. Keep your head between your arms, lengthening your side-body as you stretch. Stay here for several breaths.</p><p><br></p><h3>2. Low Lunge Pose<br></h3><img src=\"https://media.graphassets.com/resize=width:3504,height:2336/8FvYhroSjCLaQTJNY5hw\" alt=\"Anjaneyasana (Low Lunge)\" title=\"2 Anjaneyasana (Low Lunge).jpg\" width=\"3504\" height=\"2336\" /><p>There’s a chance you’ve already been practicing this pose before performing squats, since it opens up your hips and stretches your glutes.<br></p><p>From Downward Dog, you can transition into Low Lunge by bringing your left foot forward and bending your left leg at the knee. With your right leg behind you, gently kneel on your right knee. Inhale as you reach your arms up over your head, parallel with your ears. Expand your chest, lengthen your spine, keep your chin level and your gaze focused forward in front of you. Repeat on the other side.</p><p><br></p><h3>3. Standing Forward Fold Pose</h3><p></p><img src=\"https://media.graphassets.com/resize=width:3000,height:2000/W3GMPbsRWOB4vAdMh9Bg\" alt=\"Uttanasana (Standing Forward Fold)\" title=\"3 Uttanasana (Standing Forward Fold).jpg\" width=\"3000\" height=\"2000\" /><p><br></p><p>This pose also stretches your lower back, hamstrings, and calves — and it’s a great posture for lowering your blood pressure and encouraging your body to relax.</p><p></p><p>Stand at the front of your mat, feet hip distance apart. Exhale and bend forward from the waist, with your knees slightly bent and touching your hands to the floor in front of your feet. Inhale and exhale, allowing your torso to extend without rounding your back. Lengthen and soften your neck, and let the muscles of your thighs and lower back open and release any built-up tension. Hold the pose for 1-2 minutes.</p><p><br></p><h3>4. Cat-Cow Pose</h3><p></p><img src=\"https://media.graphassets.com/resize=width:3000,height:1796/7wqcfDVSSAm3SUTrxe8q\" alt=\"Marjalasana (Cat-Cow)\" title=\"4 Marjalasana (Cat).jpg\" width=\"3000\" height=\"1796\" /><p>While this yoga move may seem incredibly simple, it’s a staple for increasing flexibility in and around your spine, torso, neck, and lower back.</p><p></p><p>Start in a tabletop position with your hands and knees on the floor. Inhale and look up, lifting your chin and gently arching your spine. As you exhale, drop your chin and look down toward your naval as you curl your spine forward. Continue this movement 5-10 times.</p><p><br></p><h3>5. Cobra Pose</h3><p></p><img src=\"https://media.graphassets.com/resize=width:3504,height:2336/cY7Fc27eQZut4KDbeiBF\" alt=\"Bhujangasana (Cobra)\" title=\"5 Bhujangasana (Cobra).jpg\" width=\"3504\" height=\"2336\" /><p>After an intense ab workout, Cobra pose is your best friend. This subtle backbend stretches the abdominal muscles to reduce stiffness, soreness, and decrease your body’s inflammatory response.</p><p></p><p>Start by laying down on the floor on your stomach with your legs straight and your arms folded under your head. Place your palms on the mat parallel to your chest. Slightly lift your head off the mat, keeping your head and back aligned, and press your thighs together. Now, steadily pull your elbows towards your rib cage keeping your hands underneath your shoulders. With a deep inhale, press your hands into the mat, curl your shoulders backward, and lift your upper body off the mat, arching your back. Hold this position for a few breaths and then rest.</p><p><br></p><h3>6. Bridge Pose<br></h3><img src=\"https://media.graphassets.com/resize=width:3504,height:2336/8DVCfKGJQQepcLRkE4Q2\" alt=\"Setubandhasana (Bridge)\" title=\"6 Setubandhasana (bridge).jpg\" width=\"3504\" height=\"2336\" /><p>You can continue to stretch the muscles in your chest, neck, hips, and spine with Bridge pose. This posture also calms the body while stimulating your digestive organs for a more regulated metabolism.<br></p><p>Start by lying on your back with your knees bent. On your next exhale, tuck your chin and lift your hips, being careful not to allow your knees to splay outward. Interlace your fingers on the floor underneath you and lift your hips higher, while staying in the pose for 5-10 breaths.<br></p><p></p><h3>7. Plank<br></h3><img src=\"https://media.graphassets.com/resize=width:3504,height:2336/UVhNTjYBTM6VCyB9whL5\" alt=\"Phalakasana (Plank pose)\" title=\"7 Phalakasana (Plank pose).jpg\" width=\"3504\" height=\"2336\" /><p>This is another pose you may already be familiar with. Plank pose builds strength in your core and lower back, and works to improve your balance and stability.</p><p></p><p>Lie face down on your mat, and using your palms to push up from the floor, lift your body until you are balanced on your palms and the toes of your feet. In this pose, your body should be positioned in a straight line, with your gaze directed at the floor in front of you. Hold for a few breaths, or for 30-60 seconds if you are feeling strong in this pose.</p><p><br></p><h3>8. Locust Pose<br></h3><img src=\"https://media.graphassets.com/resize=width:3000,height:2000/sQkRxylPTyKPGMkQdT6O\" alt=\"Shalabhasana (Locust)\" title=\"8 Shalabhasana (Locust).jpg\" width=\"3000\" height=\"2000\" /><p>Sciatica pain is quite common among bodybuilders, since the sciatica nerve can easily become stressed when lifting heavy weights. Locust pose alleviates sciatica pain, increases strength, and stretches your abdominal muscles simultaneously.<br></p><p>Lie face down on your mat, resting your forehead on your forearms and your legs stretched straight out behind you. With an inhale, extend your arms to your sides and lift your lower legs off the mat, keeping your upper legs (thighs and core) flat on the mat. Engage your glutes and press both of your legs together while holding them up. Hold this pose for 5-6 breaths.<br></p><h3>9. Boat Pose</h3><p></p><img src=\"https://media.graphassets.com/resize=width:2120,height:1416/5XTkKYmDS4qNDdhaXpTp\" alt=\"Navasana (Boat Pose)\" title=\"9 Navasana (Boat pose).jpg\" width=\"2120\" height=\"1416\" /><p>For increased core strength, balance, and overall stability, there are few better poses to perform on a regular basis than Boat pose. Use this posture to compliment your ab workout.</p><p></p><p>Start by sitting on your yoga mat with your legs stretched out in front of you and your arms at your sides. Lean back slightly so that your weight is evenly balanced on your sitting bones. Inhale, engage your core, and as you exhale lift both your legs to a 45 degree angle, and extend your arms straight out alongside your legs. If this pose feels too difficult, try bending your knees and bringing your hands behind your knees for support. Keep your spine long and your core engaged as you hold this pose for 30-45 seconds.<br></p><h3>10. Corpse Pose</h3><p></p><img src=\"https://media.graphassets.com/resize=width:3000,height:2000/hgpy2q4jTTKNXPDmJNQI\" alt=\"Savasana (Corpse Pose)\" title=\"10 Savasana (Corpse Pose).jpg\" width=\"3000\" height=\"2000\" /><p>If you’re asking what could be gained by simply lying down flat on your back and remaining still for several minutes, the answer might surprise you. Corpse pose is one of the most important postures in yoga, since it gives your body an opportunity to integrate all of your stretching and strengthening work. It also calms the mind and body, reduces stress responses, lowers your blood pressure, and reduces inflammation.</p><p></p><p>Sit on your yoga mat and lower your body to the floor, relaxing your legs and letting your arms rest on the floor at your sides, palms up. Keep your eyes closed and focus on your breathing. Relax the muscles in your face and neck, and visualize every part of your body letting go of all tension. Hold this pose for 5-7 minutes.</p><p></p>"},"category":["fitness"]}]}],"workshop":[],"slug_name":"salabhasana","asana_navigation":[{"link":"#main-title","section":"Salabhasana (Locust Pose)"},{"link":"#overview","section":"Overview & Etymology"},{"link":"#how-to-do","section":"How to do Salabhasana (Locust Pose)"},{"link":"#how-to-practice","section":"Salabhasana (Locust Pose) Variations to Consider"},{"link":"#FAQ","section":"FAQs"},{"link":"#dhanurasana-workshops","section":"Salabhasana (Locust Pose) Workshops"},{"link":"#dhanurasana-articles","section":"Salabhasana (Locust Pose) Articles"}],"faq_helmet":[{"@type":"Question","name":"What are the benefits of Salabhasana?\n","acceptedAnswer":{"@type":"Answer","text":"The following are some health benefits of Salabhasana:Improves digestion.&nbsp;Ease lower back pain.Helps prepare for deeper backbends.&nbsp;Stimulates the autonomic nervous system.Improves your standing and seated posture.&nbsp;It helps burn fat around the abdomen and legs.&nbsp;Encourages therapeutic healing due to activation of multiple Chakras.&nbsp;Stretches and strengthens the spine, navel, neck, abs, glutes, back, and legs. "}},{"@type":"Question","name":"What is Ardha Salabhasana?\n","acceptedAnswer":{"@type":"Answer","text":"Ardha Salabhasana is an easy variation of Locust Pose, which translates from Sanskrit to English as \"Half-Locust Pose.\"In this pose, instead of raising both legs up against gravity, only one leg is raised at a time. This way, it’s easier for beginners to gain more stability in the pose, and it will also help you build strength over time for the full Locust Pose practice.&nbsp;"}},{"@type":"Question","name":"Can beginners perform Viparita Salabhasana?\n","acceptedAnswer":{"@type":"Answer","text":"Beginners should avoid practicing Viparita Salabhasana if they are just starting yoga. It's better to build your foundation by doing simple backbends at first, like Cobra Pose, Up-Dog, and Camel Pose.&nbsp;Once your core and lower body are strong enough, you can start with the Half-Locust Pose, then move to the full Locust pose. Once you have mastered the Locust pose, you can gently move forward to more advanced variations of Salabhasana.&nbsp;"}},{"@type":"Question","name":"What is the meaning of Salabhasana?\n","acceptedAnswer":{"@type":"Answer","text":"Salabhasana is a combination of two Sanskrit words, \"Salabh,\" which means Locust or Grasshopper, and \"Asana,\" which means Pose or Posture. The meaning of Salabhasana is literally Grasshopper pose or Locust pose.&nbsp;"}},{"@type":"Question","name":"How do you cue Salabhasana?\n","acceptedAnswer":{"@type":"Answer","text":"The following are step-by-step instructions for practicing Salabhasana:Lie down on your stomach on your yoga mat.Place your hands under your thighs.&nbsp;Rest your head on your chin and focus on breathing slowly for a few seconds.&nbsp;Inhale deep and engage your entire core and shoulders.&nbsp;Raise your legs behind you and hold the pose.&nbsp;Continue holding for 5 to 30 seconds.&nbsp;Finally, exhale and slowly release the pose by placing your legs back on the ground.&nbsp;"}},{"@type":"Question","name":"How long should you hold the Locust Pose?","acceptedAnswer":{"@type":"Answer","text":"As a beginner, you can expect to hold the Locust pose for about 5 to 10 seconds. 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