FitSugar

Strike Yoga Pose: Locust A

FitSugar — Mon, 19 Oct 2009 08:00:08 PDT

We've talked about some extremely challenging variations of Locust pose such as Inverted Locust where you're balancing on your shoulders and chin, and Locust Scorpion where your feet are touching your head. Now let's take it down a notch and do plain old Locust pose. It's a great way to tone the muscles in the back of your body. It may look relaxing, but you'll definitely feel this one working, and it's a great complement to ab exercises.

Sanskrit Name: Salabhasana A
English Translation: Locust Pose

To learn how to do this pose

Lie down on a mat on your belly, with your legs together. Place your arms by your sides so your palms are facing up.
As you inhale, lift your legs, head, and upper body off the floor. Your hands remain on the floor for support.
As you breathe, try to relax your shoulders and the muscles in your booty. Extend the crown of your head away from your toes, lengthening as much as you can through your spine.
Stay for five breaths, and then release back to the mat.

Strike a Pose: Locust Scorpion

FitSugar — Mon, 16 Mar 2009 12:00:00 PDT

If you have been working on your Locust Prep, and full Locust pose, I think you're ready to move on to Locust Scorpion. If you have a flexible back, this pose will be even easier than regular Locust.

Sanskrit Name: Ganda Bherundasana
English Translation: Formidable Face Pose
Also Called: Locust Scorpion

To learn how to do this pose

Begin lying on your belly. Roll over to one of your shoulders so you can bring both arms underneath you. There are two hand positions you can try, so see which one feels the most comfortable. Either interlace your fingers, clasp your palms together, and straighten your arms. Or keep your hands apart with either your palms facing up or pressed into the mat. Then roll your body so it's resting on your extended arms. Make sure your chin is on the mat as well.
As you inhale, press into your arms with all your strength and lift both legs up as high as you can. If your upper body is strong and your back is flexible, lift your hips off the floor, so your spine is as upright as possible. Press your feet and thighs together.
Then bend your knees and lower your feet to your head. Stay like this for five deep breaths. Then lift your feet back up to the ceiling and slowly lower your body back to the floor. Release your back by coming into Child's Pose.

Strike a Pose: Inverted Locust

FitSugar — Mon, 09 Feb 2009 03:00:00 PST

Now that you've tried the Locust Prep, I think you're ready to move on to Inverted Locust, or at least ready to give it a try. This is a very challenging pose since it requires both flexibility in your back and strength in your upper body and core. So take it at your own speed and raise your feet as high as you can. With practice and patience, you'll soon be able to lift your legs even higher.

Sanskrit Name: Viparita Salabhasana
English Translation: Inverted Locust

To learn how to do this

Begin lying on your belly. Roll over to one of your shoulders so you can bring both arms underneath you. There are two hand positions you can try, so see which one feels the most comfortable. Either interlace your fingers, clasp your palms together, and straighten your arms. Or keep your hands apart with either your palms facing up or pressed into the mat. Then roll your body so it's resting on your extended arms. Make sure your chin is on the mat as well.
As you inhale, press into your arms with all your strength and lift both legs up as high as you can. If your upper body is strong and your back is flexible, lift your hips off the floor, so your spine is as upright as possible. Press your feet and thighs together.
Stay like this for five deep breaths. Then slowly lower your body back to the floor. Release your lower back by coming into Child's Pose.

Strike a Yoga Pose: Locust Prep

FitSugar — Mon, 01 Dec 2008 08:00:00 PST

If you're looking for a unique way to increase flexibility in your spine, then you'll want to try Locust. The full pose is rather Cirque du Soleil-ish, with both feet extended in the air. It's extremely challenging since it requires both flexibility in the back and upper body strength, so let's ease into Locust with a relaxing prep pose.

Sanskrit Name: Viparita Salabhasana
English Translation: Inverted Locust
Also Called: Locust Prep

To learn how to do this

Begin lying on your belly. Roll over to one of your shoulders so you can bring both arms underneath you. Interlace your fingers, clasp your palms together, straighten your arms and then roll your body back on the mat. Make sure your chin is on the mat as well. If having your fingers interlaced is uncomfortable, plant your palms flat on the mat with your pinkies touching.
Now bend your right knee, lift your left leg off the ground, and gently place your left knee on the sole of your right foot. Keep pressing your arms into the ground to help lift your leg high.
Stay like this for five deep breaths and then switch sides.

Stay Stress-Free When Trying New Yoga Poses

Lizzie Fuhr — Sat, 24 Sep 2011 02:24:12 PDT

No matter where you are in your yoga practice, you should always strive to push yourself. When a new pose doesn't come naturally, it's so easy to worry about what we look like, who's around us, why we can't balance, why we're so bad at yoga, etc. It's time to check your ego at the door and be kind to your yogini self!

Yoga is a practice that strives to connect the body and mind. When you're beating up on yourself, do you think you're going to finally land that crazy Crow? No way! When you release those thoughts and just go for it, you're much more likely to make it happen. Here are four things to remind yourself if you start head tripping about a new yoga posture:

The beginner's mind in yoga is sacred. Yoga teachers often say that we should all try to have a "beginner's mind." A beginner's mind is an attitude of openness, eagerness, and lack of preconceived notions about yoga. It has no expectations and goes through the movements without worry. If you want to nail a pose you've never tried before, keeping - or attempting to keep - a beginner's mind is a great concept to consider.
There's always an alternative. After practicing for years, I still fall out of standing postures that normally feel like no biggie. After trying a few times, instead of stressing out, take an alternate route. I promise you when a teacher says, "If you need a breather, just go hang in child's pose for a bit," they mean it. If you're coming off a super stressful day, you might need a little more time to get acquainted and connect with your breath than someone who's just been hanging at home. A sweet, juicy child's pose always makes me reconnect with my breath, or a strong, solid mountain pose always makes me feel grounded.

Keep reading for two more ways not to stress about new poses.