MODEL: GOWRI S.
This wall-supported Salabhasana (Locust Pose) strengthens the erector spinae, which are a set of muscles that straighten the back, besides the gluteal muscles, hamstrings and deep abdominal stabilisers, thereby enhancing spinal support and postural alignment. The wall offers external support, helping reduce excessive strain on the lower back while promoting proper muscle engagement.
Regular practice improves circulation to the spinal nerves, tones the abdominal region, expands lung capacity through mindful breathing and relieves stiffness caused by prolonged sitting.
METHOD
◆ Spread a yoga mat near a wall and lie down in a prone position, close to the wall.
◆ Keep the legs together and extend them so that the top of the toes gently touches the wall.
◆ Rest the forehead on the mat and relax the entire body for a few breaths.
◆ Stretch both arms forward with the palms facing down.
◆ Ground the pelvis and abdomen firmly into the mat to establish stability.
◆ Slowly bend the elbows and place the palms beside the chest.
◆ Keep the elbows close to the ribs and the shoulders relaxed.
◆ Inhale deeply and press the toes gently against the wall.
◆ Using the wall for support, lift both legs.
◆ Keep the knees straight and the thighs actively engaged.
◆ Gently lift the chest and upper abdomen slightly without straining, moving a little closer to the wall if needed.
◆ Extend the arms sideways with the palms facing down.
◆ Breathe normally and hold the posture for around 20 seconds, according to your comfort.
◆ Exhale slowly and lower the legs in a controlled manner.
◆ Relax in the prone position for a few breaths before repeating two to three times.