Yoga Journal Singapore — December 15, 2017

28

december 2017 / january 2018

yogajournal.com.sg

YOGAPEDIA

practice well

How to move from

Shalabhasana

Shalabhasana

to Mayurasana

By David Swenson

Shalabha = locust. Asana = Pose

Locust Pose

BENEFITS Strengthens lower back muscles;

tones abdominal muscles while stimulating

organs; improves posture

INSTRUCTION

1 Lie on your belly with your legs straight.

Place your arms at your sides with palms up,

your chin gently resting on the floor.

2 Without lifting your legs or head, begin

reaching forward through the top of your

head and back through your toes. As your

body lengthens, you’ll activate your major

back muscles, including your erector spinae

muscles—creating a stable base of support.

3 Continue reaching forward with the top

of your head and backward with your toes,

slowly lifting your head, shoulders, and legs

off the ground. Pull your legs together. As

you gain height, you should feel elongation

and elevation—this will help strengthen your

back while keeping it safe and stable.

Lift until you begin to feel a natural

resistance—you should feel activated from

head to toe and without strain. Your breath

should be flowing easily. Now imagine that

you’re drawing a line up the wall in front of

you with the top of your head and one behind

you with your toes—all while maintaining an

elongation of your entire body.

4 Keep the backs of your hands rooted to the

earth with a gentle, downward pushing action

as you extend your arms. Imagine that your

fingers are growing in length, reaching and

sliding along the floor toward the back of the

mat while being pulled down to the earth.

Hold for about 5 breaths (you can increase this

amount over time).

5 To exit the pose, maintain elongation as you

simultaneously lower your head, shoulders,

and legs to the floor.

DON’T raise your shoulders

toward your ears, which can

strain neck muscles.

DON’T bend your knees,

which will compromise

the action of your legs and

add pressure to your lower

back by distributing too

much weight to your lower

vertebrae.

OUR PRO teacher and model David Swenson began teaching yoga in 1972 and today is recognized as one of the world’s foremost

instructors of Ashtanga Yoga. He is one of a handful of people worldwide who has learned the entire Ashtanga system as originally

taught by K. Pattabhi Jois. Swenson has produced eight Ashtanga Yoga DVDs and is the author of Ashtanga Yoga: The Practice

Manual, which has been translated into 14 languages. PHOTOS: CAVEMAN COLLECTIVE; MODEL: DAVID SWENSON; CLOTHING: MODEL’S OWN