Yoga at Home: How to Do the Half-Locust (Salabhasana)

In my last post I talked about how the half-locust is not my favorite pose - but, I do it anyway because of its significant benefits.  Well, below are instructions for how to do the half-locust from my book, Yoga at Home:  Gain Energy, Flexibility, and Serenity in 20-30 Minutes a Day on page 88. Try it yourself...!

Half-Locust (Sanskrit name for locust is salabhasana) 

Type of yoga pose:  Prone

Body parts targeted:  Hips, buttocks, thighs

How to do the pose: 

1. Lie on your mat with your chin and abdomen face down, arms at your sides.
2. Bring your heels and toes together so that your toes are extended outward away from your body.

 

     3.  Clench your hands into firm fists and place your thumbs down close to your sides. 

     4.  Rest your chin and lower lip on the mat.  

     5.  Inhale and using your fists as firm levers that are pushing down, slowly and gently (taking at least               3- 5 seconds) lift your left leg as high in the air as you can. Make sure that you leg is straight as                   possible.

 

     6.  Hold this pose for 5 seconds, inhaling and exhaling as needed. 

     7.  Slowly lower your left leg taking at least 3-5 seconds.

     8.  When both legs are on the ground, let your body relax into a limp position and inhale and exhale at             least one full, deep breath.  

     9.  Repeat the same movements using the right leg.

Practice time: Hold the pose for 5 seconds during the first week; add a few seconds each week until you can hold the pose for 15-20 seconds. 

Number of repetitions:  1-2

Key benefits from this pose:

     1.  Slims and firms the hips, buttocks, and thighs.  

     2.  Stimulates circulation through important organs—the liver, intestines, kidneys, and reproductive                 organs and glands (it can boost your libido within minutes!)

     3.  Strengthens the abdomen and muscles of the lower back.  

     4.  Works out and tones neglected muscles in the pelvic area.

Special hints and Laura’s experience with this pose:

This pose is intense—especially for the beginner. You may feel a slight burn in your buttocks and upper thighs.  If you can hold your leg up in the air for only 2-3 seconds, that is fine. Consistency is what counts. Take your time to work your way up to hold the pose longer. Because this pose is intense and requires lifting some of my body weight, I have to catch my breath and inhale and exhale deeply after I complete it.

Much success to you with the half-locust,

Laura Venecia Rodriguez, the Beginners' Yoga at Home Coach

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