Inversion Asanas

Purna Shalabhasana

Full Locust Pose

(pur-na-sa-la-va-sun)

Meaning: purna = full / shalabha = locust

Table of content

Muscle and Joints:

Arm and shoulder strength

Chest and lung openers

Spinal Movements:

Extension (Backbends)

Preparation

Lie facing down on the floor. Place palms facing up outside your thighs, legs together. Forehead or chin resting on the floor. Inhale, exhale, and relax.

Getting into position

Place palms under the thighs, facing the floor. Come into Shalabhasana (Locust Pose). Hold for a few moments to allow the body to adjust. Inhale. Exhaling, press your arms onto the floor, lifting your torso up. Inhale. Exhaling, arch as much as possible by activating the entire back, glutes, and hamstrings; and by actively pressing the arms into the floor. Push your legs and torso toward the head. Bend your legs from the knees and lower feet toward the head (place feet on head if possible). Hold for a few moments to allow the body to adjust. Inhale. Exhaling, arch and push farther. Hold with normal breathing for as long as comfortable.

Coming out of position

Slightly relax the body. Exhale. Inhaling, bring your legs back to an upright position. Exhaling, slowly lower the legs and torso down (under control), and return to the starting position. Inhale, exhale, and relax.

Tips

Focus on a fixed point for balance.
Keep the abdominal muscles, glutes, and legs strong during this pose.
To balance more easily, separate legs slightly.
Do not overstrain or over-compress the neck or throat while bending.

Reproductive Health:

Menstrual Health Menopause

Awareness Spiritual:

Focus Cognitive Function

Precautions

Avoid

If you have migraines, high or low blood pressure, herniated (slipped) disc, or chronic/serious neck, or low back problems .

Be careful

If you have neck, shoulder, low back, or hip issues, an abdominal hernia, diarrhea, or constipation, get dizzy easily.

Benefits

General

Opens the chest.
Stretches entire front of body (ankles to throat).
Increases spinal flexibility.
Strengthens arms, shoulders, back, glutes, hamstrings, thighs.
Stimulates abdominal organs and digestive system.
Increases blood flow to head, brain, and chest.
Improves body posture, digestion, balance, and concentration.
Helps regulate menses and prevent menstrual problems.

Therapeutic

Helps to relieve arthritis, rheumatism, cervical spondylosis.

Bhairavasana
Bhairavasana
Utthita Hasta Padangusthasana
Utthita Hasta Padangusthasana
Padahastasana
Padahastasana