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Variations for Salabhasana - Locust Pose

Salabhasana (Locust Pose) is great for strengthening your spine, lower back, arms, legs, shoulders, and abs.  It can be performed in the following variations:

Variation 1

This variation is great if you have a weak back. Place your arms spread wide apart. Raise left arm and right leg and counterbalance weight through the spine. Stretch the right leg and the left arm away from each other without raising them off the floor. Once you feel a connection in your center, slowly raise them off the floor allowing your head, neck, and chest to come up lightly. Lower your limbs and reach out. Proceed to the second side. Come out and rest in Child’s Pose to release your back.

Variation 2

Place arms by your side with palms facing the thighs and fingers stretched back toward feet. Exhale and come off the floor and reach your arms back toward feet. Exhale and come down. Come out and rest in Child’s Pose to release your back.

Variation 3

Lie face down, bring your hands under your hips and thighs with your palms facing upward. Exhale and lengthen the legs away from your center and slowly draw the right leg off the floor. Reach the legs out. Slowly lower and repeat on the left side. Exhale and raise both legs simultaneously. Lengthen through your body. . Come out and rest in Child’s Pose to release your back.

Variation 4

Both arms and legs come off the floor.
Lie on your stomach with arms extended out to the side. Slowly raise your arms and chest off the floor. Bend your elbows to form a right angle between the lower and upper arm. Slowly tip your elbows downward as you raise your forearms and point them upward at t a slight angle. Straighten your arms and on an exhale lift both legs off the floor and reach your arms out. . Come out and rest in Child’s Pose to release your back.

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