Locust pose
Keep your back fit
Tired runners can often be seen increasingly flexing their hips, until they’re practically running ‘sitting down’. This is usually because their core muscles are too weak. This both increases the risk of injury and reduces their running speed. A well-trained core can prevent this and is a prerequisite for maintaining an effective running technique with good hip extension. A strong core is crucial, as it provides greater stability and strength when running.
This exercise is brought to you by Spiraldynamik.
For many people – including most runners – the front of the body is strong, while the back of the body is weaker. The locust pose (Salabhasana) allows you to offset such muscular imbalances. It strengthens your entire back muscles, buttocks and the backs of your thighs. It also exercises your arms and stretches your hips. This allows you to control your arm and leg movement – at the end of an intense training session or during a race, for instance – even during the final kilometres before the finish.
How it works
Lie on your tummy with your legs outstretched and your feet and thighs together. Bend both elbows to the side, align your forearms and place your forehead on the backs of your hands. Breathe freely towards the back of your body. Move the back of your pelvis towards your heels. This raises your pubic bone, directs your abdominal wall inwards and extends your lower back. Your breathing becomes noticeably deeper in your lower back. Imagine a horizontal axis from ear to ear. Nod your head slightly to extend your neck. Breathe freely through your now open throat.
Breathe in and extend both legs to the lower edge of the mat. Gently lift them – as if their strength were supporting the length of your lower back. With your next breath, move the top of your head forwards and upwards until your chest is longer touching the mat. Your upper body also deepens the length of your back. Slide your arms backwards and roll your shoulders outwards until your thumbs are pointing upwards. Maintain this stretched position and direct your entire breath towards the back of your body. Feel the power of your back as you extend your lumbar region and your neck. Even though this exercise is strenuous, you should continue breathing calmly and relaxing your face. Hold this position and take a few deep breaths.
Note no. 1 – Never arch your back. This requires so-called counter-pressure: your abdominal muscles need to provide significant counter-tension to prevent your lumbar region from arching.
Note no. 2 – This asana is not suitable if you have strained your small vertebral joints, have facet joint syndrome or stenosis of the spinal cord.
Objective: the locust pose helps relieve non-specific back pain and muscular tension and protects your intervertebral discs against flexural stress in your lumbar region. It prepares your back for the challenges of everyday life, such as carrying heavy loads in an upright position, for example. Therefore, this exercise ideally counterbalances the many slouched, seated positions we adopt in our everyday lives – at the computer, driving the car or watching TV in the evening.
Strong muscles in your lower core are the best way to protect your intervertebral discs. The locust pose develops your large gluteal muscles, the backs of your thighs and the muscles of your entire lower back .
Our book recommendation:
Medical Yoga 2 – TRIAS Verlag
Dr. med. Christian Larsen, Christiane Wolff, Eva Hager-Forstenlechner
https://shop.thieme.de/Medical-Yoga-2/9783432100906