Locust Pose Variation Arms to Sides
शलभासन भिन्नता पार्श्वयोः हस्त
Target Muscles
About
This variation of Locust Pose strengthens the back muscles, glutes, and hamstrings while improving posture. Keeping the arms by the sides helps to open the chest and shoulders.
Benefits (6)
- + Strengthens back muscles
- + Strengthens glutes and hamstrings
- + Improves posture
- + Opens chest and shoulders
- + Stimulates abdominal organs
- + Relieves stress
Avoid If (4)
- - Back injury
- - Neck injury
- - Headache
- - Pregnancy
Step-by-Step Instructions
1. Lie prone with legs extended and feet together.
2. Place arms beside the body, palms facing down, fingers pointing towards the feet.
3. Inhale, simultaneously lift the chest, head, legs, and arms off the floor.
4. Keep the arms straight beside the body, palms facing down, and actively draw the shoulders back.
5. Engage the glutes and lower back muscles to maintain the lift.
6. Keep the gaze forward, avoiding strain on the neck.
7. Maintain the lift for 3-5 breaths, breathing deeply and evenly.
8. Exhale, slowly lower the chest, head, legs, and arms back down to the floor.
9. Rest in Makarasana (Crocodile Pose) for a few breaths.
निर्देश (Hindi)
1. पेट के बल लेटें, पैर सीधे और आपस में सटे हुए। (Lie on your stomach, legs straight and together.)
2. हाथों को शरीर के बगल में रखें, हथेलियां नीचे की ओर। (Place arms beside the body, palms facing down.)
3. श्वास लें, छाती, सिर, और पैरों को एक साथ ऊपर उठाएं। (Inhale, lift chest, head, and legs simultaneously.)
4. हाथों को शरीर के बगल में सीधा रखें, कंधों को पीछे खींचें। (Keep arms straight beside the body, draw shoulders back.)
5. दृष्टि को आगे रखें। (Keep your gaze forward.)
6. इस स्थिति में 3-5 श्वास तक रहें। (Stay in this position for 3-5 breaths.)
7. श्वास छोड़ें, धीरे-धीरे नीचे आएं। (Exhale, slowly lower down.)
8. विश्राम करें। (Relax.)