The Supported Locust, with one or both legs up is a deeply restorative pose, which works as a gentle backbend.
Props Required P:- 1 bolster / 2 thickly folded blankets, 1 block
Organising the Pose
- Make a ramp with a bolster by vertically placing a block beneath it to give it an inclination.
- Move yourself slightly to its right as you come to lie on your belly, placing as much of your left leg up the bolster ramp as you comfortably can.
- You can also place a partly rolled blanket at the tops of the thighs to guide the hips back into their sockets and support the front hip bones.
- For a gentler backbend go further to the front of the mat so that less of the left leg is lifted by the bolster.
- Support your forehead with a blanket so that you can easily breathe and have a soft cushion below the forehead. Place your hands wherever they are comfortable.
- Repeat on the second side and then take both the legs up for a gentle, symmetrical backbend.
Use of Props-
- Go into a deeper backbend by raising the prop beneath your leg by coming closer to the reclining bolster.
- Quietens the brain and relaxes the nervous system
- Reduces distress and anxiety
- Reduces tension in the muscles of the back, releasing the lower back.
This pose can be added at the end of your practice or even done on a day when you feel specifically stressed and need to unwind.
Neelanjana Bharadwaj– Yoga Expert