Category: Backbends
Backbends are asanas in which you gently stretch muscles and joints. They promote suppleness and mobility. Breathing in Backbends has a relaxing effect: you supply your muscles with oxygen and release tension.
VAYUS
Each of the five Prana Vayus plays an essential role in our body and mind. They move and direct energy in specific directions, each with its own special area of influence and function. Locust Pose has its own unique effects on these vayus.
Apana Vayu – The Grounding Force
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Shalabhasana, the locust pose, especially addresses the Apana Vayu, which is seated in the pelvis and the lower extremities. This pose fosters the downward-directed energy by helping to stabilize and ground the root energy. Physically, this can help strengthen the pelvic floor musculature and support the digestive system. Mentally, it can help reduce insecurities and fears.
Samana Vayu – The Balancing Force
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Shalabhasana supports the Samana Vayu in the navel center by helping to foster inner balance and stability. Through the lifting of the legs, the core musculature is activated, which strengthens the inner center. This can both improve physical posture and lead to an inner equilibrium and centeredness.
Prana Vayu – Expansion of Consciousness
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The locust pose also works on the Prana Vayu, which is seated in the chest area and responsible for the intake of life energy. Through the lifting of the upper body in Shalabhasana, the ribcage is opened, which can deepen the breathing and improve the intake of energy.
CHAKRAS
Manipura Chakra (Solar Plexus Chakra)
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The locust pose mainly activates the Manipura Chakra, located in the solar plexus and connected with our inner strength, willpower and transformation. Through the lifting of the upper body and the legs, an intense activation arises in the abdominal region, which kindles and strengthens our “inner fire”.
Swadhisthana Chakra (Sacral Chakra)
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Shalabhasana also addresses the Swadhisthana Chakra, located in the area of the sacrum and connected with our emotions, our creativity and our ability to surrender to the flow of life. The pose can help release emotional blockages and harmonize the fluids in the body.
Muladhara Chakra (Root Chakra)
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The locust pose can influence the Muladhara Chakra, located at the base of the spine and responsible for our feeling of safety and stability. Through the activation of the lower extremities in Shalabhasana, the feeling of grounding and stability can be fostered.
KOSHAS
Annamaya Kosha (Physical Body)
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The Annamaya Kosha is the physical layer of our being, represented by our material body. Shalabhasana works especially on this layer by strengthening the back, leg and buttock musculature. This leads to a better posture and general physical health.
Pranamaya Kosha (Energy Body)
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Pranamaya Kosha refers to our energetic body and the flow of prana, our life energy. In the locust pose, the prana in the abdominal and back regions is especially stimulated, which increases the general energy level.
Manomaya Kosha (Mental Body)
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Manomaya Kosha stands for our mental and emotional body. Shalabhasana requires concentration and endurance, which fosters mental clarity and focus.
Vijnanamaya Kosha (Intellectual Body)
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The Vijnanamaya Kosha represents our deeper wisdom and intuition. Through the practice of Shalabhasana and the awareness of the body, we can gain insight and understanding of our inner self.
Anandamaya Kosha (Spiritual Body)
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Anandamaya Kosha, the sheath of bliss, is addressed in Shalabhasana through the general feeling of well-being and contentment after the practice. The asana can help release tension and foster a feeling of joy and inner peace.
DOSHAS
Vata
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Shalabhasana can increase the Vata dosha, as the pose requires intense muscle activation and dynamic energy. This posture stimulates body and mind, which activates the Vata energy. It is especially helpful when you want to release creative impulses or are seeking a mental refreshment, but should be practiced carefully with a Vata excess to avoid overstimulation.
Pitta
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Shalabhasana has a cooling effect on the Pitta dosha by activating the body without generating inner heat. This pose helps channel the energy and calm the Pitta fire, which can lead to a balanced and relaxed mood. It is well suited for fostering calm and serenity in intense times.
Kapha
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Shalabhasana reduces the Kapha dosha, as it stimulates the metabolism and energizes the body. The pose fosters circulation and strengthens the musculature, which helps overcome sluggishness and heaviness. Shalabhasana is especially useful for increasing physical and mental energy and breaking down excess Kapha.
Key Information for Correct Execution
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Common Mistakes
Make sure that you do not shear the legs apart and that the gaze is directed to the floor, to keep the back of the head long and protect the neck.
Our Tip
A great asana for people who sit a lot at a desk and tend toward a rounded back. Through the activation of the back musculature and the strengthening of the spine, it can help ease back pain and improve posture.
Variations
To open the shoulders even more in the locust and lift the upper body further: by interlacing your hands into a fist and placing them behind your back, you can create a more intense stretch in the shoulders and the chest area. This allows a greater opening and expansion of the upper body.
Physical Effect
Powerful Spine
Shalabhasana is an excellent exercise for strengthening the spine and improving posture. It strengthens the paravertebral musculature, which stabilizes and aligns the spine.
Vital Abdomen
This asana has a beneficial effect on the internal organs, especially those in the abdominal cavity. Through the compression generated during the pose, a gentle massage is applied to the stomach, liver and intestines. This can improve digestion and support a healthy bowel function.
Dynamic Lower Extremities
Shalabhasana emphasizes the strengthening of the lower extremities. It activates the musculature of the thighs and the gluteal muscles, fosters flexibility and strengthens the hip flexors.
Effects on Psyche and Emotions
Emotional Balance
Shalabhasana, known as the locust pose, has a balancing effect on the emotional equilibrium. In this state, practitioners can ease the fleeting emotions of everyday life such as stress or anxiety.
Strengthening Self-Confidence
Shalabhasana strengthens not only the body but also the mind. It fosters self-confidence and inner strength by encouraging practitioners to go beyond their physical limits.
Mental Clarity
Ultimately, the locust pose helps foster mental clarity. By directing the focus to the breath and the physical movement, it enables a clearer and more ordered way of thinking.
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Author of this Asana
Manish Rana is a certified yoga teacher and founder of asanaverse.de. He writes about topics around yoga, ayurveda and meditation. Manish owes his deep connection to yoga to his Indian roots, through which he came into contact with this practice early on.
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