Good morning Yogis! We are restarting our cycle through the Yoga Sutras. Our last few cycles we took one day for all five of each of the Yamas and Niyamas, but this time we will take one day for these Limbs of Yoga. Since we are in the middle of a September Asana Challenge, we are featuring a new Asana that represents each of the Yoga Sutras! Salabhasana (sa-la-BAH-sa-nuh) or Locust Pose is my choice to represent the Yamas, or Interpersonal Ethics – this Limb of Yoga covers how we should interact with the world, and in Locust we are opening our bodies outwards. There are two versions of this pose that I enjoy practicing, and we will cover both variations.
Bonus Daily Asana Challenge
We are in the middle of a daily Asana practice challenge for September! Please see our Asana Styles page for links to YouTube videos for various Yoga Styles. For Yamas Day today, I recommend a Hatha series.
I usually practice with the Yoga Studio App rather than streaming services, so I can download my favorite classes and use in areas without WiFi or phone signal. Today I am doing one of my favorite longer classes – Beginner Combination (60 Minutes).
Today’s Daily Yogi Practice is to try Locust Pose for Yamas Day! I also recommend practicing your choice of Yamas today – I will be practicing Ahimsa or Non-Harming with a random act of kindness. There are many variations of today’s Asana, ranging from beginner to very advanced. Today we will cover the beginner and intermediate versions of this pose that I commonly practice. Please do not push yourself in these back bends – although these Asanas are great for mitigating lower back pain and strengthening, you can cause injury by pushing beyond your limits. For all variations of Salabhasana / Locust Pose, you will start laying face down on your mat in reverse corpse pose.
Ardha Salabhasana – Half Locust Pose
- Start laying face down on your mat.
- Work both arms under your body and either interlace your fingers, leave palms down, or make fists. Bring your chin to the mat.
- Inhale and lift your right leg up as high as possible, keeping both hips even and on the mat. Try to point your foot back as far as possible.
- Hold for 3-5 breaths, and slowly lower your leg on an exhale. Repeat with left foot.
Salabhasana – Locust Pose
- Start laying face down on your mat. Bring your chin to the mat and arms next to your body.
- Inhale and lift your head, chest, arms, and legs off the mat as high as possible.
- Keep your shoulders down and back, away from your ears. Your arms can be straight back, with palms facing in or out (perhaps try both!). Or, perhaps bring your arms straight in front of you for a “Superman” Salabhasana Variation (see below)
- Hold for 3-5 breaths, and slowly lower your entire body back to the mat.
PS If you are comfortable with variations of these poses, please tag us with your pictures on Instagram!
Please comment to share your experience! Have you tried both variations of Salabhasana / Locust Pose before? Have you tried a more advanced version? Which is your favorite? Always remember, be kind!