Muscle System : Leg, Vertebral column, Arm, Buttocks
Level of Difficulty : L
Timing : Morning & Evening
Accessories needed : Yoga mat
Benefits : 1)Salabhasana is one of the best back strengthening yoga asanas as it strengthens the muscles of the upper and lower back.
2)This pose also stretches out your shoulders, chest, belly, and thighs and strengthens the muscles of the buttocks, arms, and legs.
3) This pose stimulates your abdominal muscles and improves your overall body posture which is one of the main benefits of Salabhasana.
4) It also helps to relieve stress and anxiety by calming your mind.
5) Salabhasana improves the balance of your body, rejuvenates it and increases its endurance capacity
A massive power pose, grasshopper has it all. It’s a twisting, arm-balancing, hip-opening, and major arm-strengthening pose all in one!
Steps to Perform :
Lie on your belly with your arms along the sides of your torso. Your palms should face up and your forehead should rest against the floor.
Turn your big toes toward each other to inwardly rotate your thighs, and firm your buttocks so that your tail bone (coccyx) presses toward your pubis.
Exhale and lift your head, upper torso, arms, and legs away from the floor. You will be resting on your lower ribs, belly, and the front of your pelvis.
Firm your buttocks and reach strongly through your legs, first through your heels to lengthen the muscles at the back of your legs, then through the bases of your big toes. Keep your big toes turned towards each other.
Raise your arms parallel to the floor and stretch back actively through your fingertips.
Imagine there’s a weight pressing down on the backs of your upper arms, and push up toward the ceiling against this resistance. Press your shoulder blades (scapulas) firmly into your back.
Gaze forward or slightly upward, being careful not to extend your chin forward and crunch the back of your neck.
Keep the base of your skull lifted and the back of your neck long.
Stay for 30 seconds to 1 minute in this position and then release with an exhalation.