Hands Bound Rising Standing Locust Pose (Baddha Hasta Utthita Stiti Shalabhasana)

 Hands Bound Rising Standing Locust Pose

Baddha Hasta Utthita Stiti Shalabhasana

Also Known As: Baddha Hasta Utthita Nindra Shalabhasana

Pose Type: standing, backbend

Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)

Baddha Hasta Utthita Stiti Shalabhasana yoga pose

Baddha Hasta Utthita Stiti Shalabhasana, also known as Locked Hand Extended Locust Pose, is a challenging yet beneficial yoga pose that strengthens the entire back of the body, including the spine, shoulders, and legs.

To begin the pose, start by lying on your stomach with your arms by your sides and your forehead resting on the ground. Bring your hands together behind your back, interlacing your fingers and holding your hands together firmly.

Next, engage your core and lift your head, shoulders, and legs off the ground, reaching your arms and hands straight out behind you as you do so. Your gaze should be forward, and your body should be in a straight line from your head to your toes.

Holding this position requires a great deal of strength and focus, and it can take some time to build up to it. It's important to keep your lower back and legs engaged throughout the pose to support your spine and prevent injury.

Breathe deeply and steadily as you hold the pose, and release when you feel the strain becoming too much. Over time, as you build strength and flexibility, you will be able to hold the pose for longer periods of time.

This pose not only strengthens the back and spine, but also opens the chest and shoulders, improves posture and balance, and energizes the entire body.

It's important to practice this pose under the guidance of a qualified yoga instructor to ensure proper alignment and to avoid injury.

Incorporating Baddha Hasta Utthita Stiti Shalabhasana into your regular yoga practice can help to improve your overall strength and flexibility, and leave you feeling energized and invigorated."

 modification of Baddha Hasta Utthita Stiti Shalabhasana yoga pose

1.

Begin on your hands and knees, with your wrists directly under your shoulders and your knees directly under your hips.

2.

Inhale and lift your right hand up, taking it to the outside of your right knee, and then exhale as you extend your right leg straight behind you.

3.

Keep your left hand on the floor, and press through the palm to lift your hips up and back.

4.

As you inhale, raise your left arm and reach it forward, keeping it parallel to the floor and in line with your shoulder.

5.

Gaze forward, keeping your neck in a neutral position.

6.

To release, exhale and lower your hips back to the floor, bringing your left hand back to the floor and your right leg back to the starting position.

7.

Repeat on the opposite side.

Modification:

If balancing on one hand is challenging, you can place your left hand on a block or a pillow to help support your weight.

If extending your leg behind you is difficult, you can bend your knee and keep it at a 90-degree angle, coming into a lunge position rather than a straight leg."

Benefits of Baddha Hasta Utthita Stiti Shalabhasana yoga pose

The Baddha Hasta Utthita Stiti Shalabhasana, also known as the Locust Pose, is a yoga pose that offers a variety of benefits. Some of these benefits include:

1. Strengthening of the back muscles-

Strengthening of the back muscles: This pose helps to tone and strengthen the muscles in the back, particularly the lower back and the spinal muscles.

 2. Improving posture: 

The Locust Pose helps to improve posture by strengthening the muscles that support the spine and helping to align the spine in its natural position.

3. Improving digestion: 

The pose can also help to improve digestion by massaging the abdominal organs and promoting the release of gas.

4. Improving flexibility:

 The Locust Pose can help to increase flexibility in the spine and the legs.

5.Improving balance:

 Practicing this pose can help to improve balance and stability by strengthening the muscles of the legs and core.

6. Improving mood:

 This pose also helps to improve mood as it increases blood flow to the brain and helps to calm the mind."