This exercise is a variation of the Locust Pose (Salabhasana), often used to strengthen the back, glutes, and hamstrings. Here's how to do it:
2. Engage Your Muscles:
- Press the tops of your feet into the mat.
- Activate your glutes, hamstrings, and lower back.
3. Lift Up:
- Inhale and lift your head, chest, arms, and legs off the floor.
- Keep your arms parallel to the ground with palms facing downward.
- Engage your shoulder blades and squeeze them together.
4. Hold the Position:
- Keep your gaze forward or slightly downward to maintain a neutral neck position.
- Hold for 20 to 30 seconds.
5. Release:
- Exhale and gently lower yourself back to the mat.
- Relax and repeat for 3-5 rounds.
Tips:
- Keep your breathing steady and avoid straining your neck.
- Ensure your lower back is comfortable — don’t overextend.
- Engage your core for better support.
- Practicing this pose 3 times a week as suggested can improve posture, strengthen your back, and stretch the glutes, hamstrings, and spine.
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