Yoga Asana: Locust Asana

Practice:

locate salabha Sanskrit means "locust". This posture mimics the posture of a locust when it lies on the ground. If you do too many back stretches or shoulder stands, you can use the locust stance to soothe your back. There have been many versions of this posture, some of which can easily cause damage to the neck or back. The posture introduced here is a relatively safe and effective posture, please rest assured to practice!

1 Lie prone on the ground with hands on both sides of your body, palms facing up, face facing down, and head in the center position. Keep your feet together and stretch back hard, feeling your entire body being stretched. Tighten the muscles in your hips and thighs. The tail vertebra adducts and points towards the heel. 2 Exhale, slowly lift your head, chest, hands and feet upward at the same time, and use the strength of your back to lift your ribs as much as possible, leaving only the pelvis and abdomen supporting your body on the ground. Stretch your hands, feet and spine as much as possible. Keep breathing naturally.

Hold this position for about 10 seconds or more. Then return to step 1 to rest.

Difficulty adjustment:

Beginners may feel overwhelmed when lifting their chest and back. You can use a chair to leverage your strength first: place the chair forward and place your hands on the cushion when lifting your torso.

Common mistakes:

* When lifting the trunk, the chest and hands were not lifted together. * Bend your arms. * Weak back. * The hips and thighs were not tightened when the body was lifted. * Keep your feet apart, so that one foot is lifted higher than the other. * Hold your breath. Do not bend your knees, and your feet must be lifted up and straightened.

Benefits:

* The spine can be strongly stretched, increasing its flexibility. * Make your back muscles stronger. * The chest, shoulders, abdomen and feet are effectively stretched. * Soothes lower back pain. * Regulate abdominal muscles, digestive system, bladder and other organs. * Make your buttocks strong and create beautiful lines.

Notes:

* If you are pregnant or have a back injury, do not pose in this position. * When lifting your body, you must tighten your buttocks and thigh muscles, otherwise you may easily cause injuries to your lower back. (Internship Editor: Long Weiquan)