Shalabasana (Locust Pose)
When working to heal back-related issues such as lower back pain or stiffness, it’s important to note that you should avoid using your back directly. Repeated stress on the back can aggravate the condition, so it’s essential to approach healing with care. There are a few gentle postures that can help relieve back pain effectively. One such posture is the Twisted Cobra Pose (Triyaka Bhujangasana). To perform this pose, lie flat on your stomach with your palms placed under your shoulders. Keep your feet apart, about two feet, with the outer toes touching the ground. Inhale deeply (Purak), hold your breath (Kumbakh), lift your head, and turn to look over your right shoulder at your left heel. Hold the posture for about 10 seconds, then return to the center and exhale as you lower your torso. Repeat the same steps on the opposite side.
After practicing Shalabasana, it is important to wind down with a relaxing posture like the Crocodile Pose (Makarasana). This asana helps relax the back and prevent any potential injuries. It also has a calming effect on the mind, promoting full-body relaxation after intensive back work. To perform this pose, lie on your stomach, prop yourself up on your elbows, and join them together. Form a cup shape with your palms and place your chin in the center, close your eyes, and relax your face.
To strengthen the back gradually, you can practice Locust Pose by alternately lifting one hand and the opposite leg, holding the posture for five breaths on each side. Once your back is warmed up, try balancing on your stomach by lifting both legs and both arms, extending them forward, and joining your palms together. Repeat this for up to three sets, holding each posture for five breaths.
Formation of Shalabasana:
- Lie flat on your stomach with your palms placed under your thighs.
- Inhale deeply (Purak), hold your breath (Kumbakh), and lift both legs together.
- Ensure that your knees remain straight and feet are together.
- Rest your chin or forehead on the ground.
- Hold the posture for 10 seconds, slowly lower your legs, and exhale (Rechak).
This breathing technique, combined with proper posture, can be highly therapeutic for the back.
