Pose of the week

Salabhasana (Locust Pose)

When practised with attention to the distribution of movement, this posture is the most fundamental of backbends. It engages the extensor muscles of the body in a patterned way, developing an even tone, while at the same time encouraging a release of the flexor muscles. It is the only back bend to to act this way, making it and important posture for restoring the balance between flexion and extension. 

The muscles used here are the hamstrings and gluteals to extend the legs, the erector spinae to extend the spine and the lower trapezius to anchor the scapular down. The difficult places to move from, as with most backbends, are the hip joint and the thoracic spine. Pursuing the extension needed to much from the neck and low back, which most people can do with ease, when practicing these back bending movements is pointless.  

When movement comes from the hip joint, the lumbar will be protected, but this can only happen if there is enough length and release in the iliopsoas muscle and the iliofemoral ligament. If you attempt to lift against resistance from the hip flexors, you will likely find yourself compressing the lumbar and trying to bend from another easily accessible place, the neck.

Remember, as always, it is not how far you bend that is important, but how well distributed your pattern of movement is. 

(image found here)