by Leza

Supported Locust pose (Salambha Salabasana) is a gentle backbend, recommended for those who want to release stiffness in the lower back and sacrum area. It helps restore the natural curves of the spine and stretches the front of the pelvis and the fronts of the thighs, and in some people can soothe sciatica. Additionally, gentle pressure on the belly relieves tension in the abdomen and stimulates the digestive system and kidneys, which can counter digestive problems such as gas, constipation, and indigestion. When I feel sluggish, tired, or overwhelmed, I find Supported Locust energizes my body and helps to relieve stress and fatigue. It can also be a good pose for quieting a busy mind.

To avoid injury, it is a good idea to practice gentle spinal releases first (like Cat-Cow and Supported Child’s pose) before practicing Supported Locust. Once your back and spine feel looser, you can safely hold Supported Locust pose in a way that benefits your body without injury.

Caution: Those with severe back and neck issues should avoid this pose. If you have a pacemaker, it is recommended that you place an additional support under your chest and/or make an elbow rest for your head so there is no pressure on the device. Trauma-sensitive practitioners should avoid this pose if it is triggering.

Setting Up

To set up for the pose, you’ll need the following: yoga mat, 1 bolster, 2 blocks, 3-4 blankets. A sandbag is optional. If you don’t have a sandbag, you can use a bag of rice or other grains.

Start by spreading a yoga mat on the floor. Place your first block on its medium or highest height at the foot of your mat. Place your second block on its lowest height a few inches in front of the first block. Place a bolster vertically and securely on top of the blocks like a slide. Place a folded blanket in front of the bolster, horizontally, to support your pelvis. You can also roll up one end if desired. Fold another blanket at the head of the mat to rest your forehead on.

To Come into the Pose

Come to the mat on all fours, putting your hands under your shoulders.  Press up to Downnward-Facing Dog pose, stepping your feet back.

Bend your knees and come back down to the mat, sliding your pelvis on top of the folded blanket. Extend one leg on top of the bolster so your knee and shin rest on the top of the bolster.

Check that the bolster height is one at which you can stretch and release the spine comfortably and avoid straining the back. If there is too much curve, start with the blocks lower for safety.

Place your forehead on the blanket at the top of the mat. Take your arms out to the sides in a comfortable position. If needed, you can place support under your arms or chest with rolled-up blankets.

Elongate the back of your neck. Allow your head to release toward the floor and let your shoulder blades draw towards one another. Be careful not to compress the back of the neck. Keep the base of the skull lifted and the back of the neck long.

Make sure you are evenly laid out, supported, and comfortable. Both hipbones should squarely face the center so your pelvis can release. When the hipbones are parallel, the lower back will not strain. Allow your hips to sink down into the blanket and release. Soften your buttocks. Allow the thighs, legs, and feet to release onto the bolster and the floor. Feel your lower back and sacrum slightly arch. Allow the spine to soften and gently release.

Variations

If a deeper backbend is desired, extend both legs onto the bolster at the same time.

You can also increase the backbend by raising the height of the block closest to you to its medium height.

You can place a sandbag on your sacrum area for grounding and release.

Support the tops of the feet or ankles with a towel or eye pillow if desired.

Practicing the Pose

Sense all the places you feel your body making contact with the props and the ground. Take several slow, deep breaths to release your weight, melting into the supports. Turn your attention inward and focus on your breath. Inhale to lengthen the heart forward and release into the support, exhale to soften and expand. Greet the sensations in the lower back and entire body with an open mind, observing without judgement. If emotions arise, observe them and the changing sensations in loving awareness. If you feel any pain or discomfort, gently come out of the pose.

You can also try releasing tension, stress, anxiety, worry, and exhaustion on the exhalation and cultivating peace, self-love, and comfort on the inhalation.

In quieter holds, anchor your awareness in the sensations in your body by following the breath as it moves in and out, finding stillness as you open and expand into the pose.

If you are practicing with one leg only on the bolster, stay from 2 to 5 minutes, as long as there is no discomfort. Then repeat on the second side for the same amount of time. If you’re practicing with both legs on the bolster, stay for 5 to 10 minutes, as long there is no discomfort.

When your time in the pose is up, come into Child’s pose. Rest there for several minutes. If you like, spend a few minutes in Savasana. Eventually, roll onto your side and enjoy some quiet breaths before coming up slowly, head last.

 

You can read more about Leza’s writing at www.lezalowitz.com and about her yoga studio and classes at www.sunandmoon.jp.

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