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Good posture is something we should all pay attention to.
The reason is not only the prevention of back pain. It has been shown to also effectively aid digestion, improve breathing, reduce stress, regulate hormones, benefit brain function and generally support good health.
On the other hand, poor posture increases the risk of back pain, poor blood circulation and even causes tightening of the chest muscles, which limits proper breathing.
Therefore you should do everything in your power to correct it. The reward will be the subsiding of pain and stiffness in the back, neck or shoulders.
Fortunately, all of this can be achieved with a single exercise mainly known from yoga.
Locust yoga pose
The exercise we present to you today is also called the locust pose or Shalabhasana. It is an exercise with amazing effects that strengthens the back and neck muscles.
If you suffer from back pain, before you start performing this exercise, consult your doctor to see if it is suitable for you.
Here is a video in English that shows in detail how to perform this exercise. If you do not understand English, you will find a detailed description in Czech below the video.
How to perform the Locust Pose
Follow these 9 steps when doing this exercise.
1. Place an exercise mat on the floor. If you don’t have one, you can also use a larger towel.
2. Lie down on the floor on your stomach, face toward the floor, forehead touching the ground. Both legs are extended and straight, arms also straight alongside the body, palms facing up.
3. The body’s weight should be evenly distributed between the legs on one side and the torso with the head and arms on the other side. The center of gravity rests in the pelvis and the lower abdomen.
4. Now, as you exhale, lift your head, arms, chest and legs as high as possible. The arms should run parallel to the floor.
5. If you have trouble lifting your arms, press your palms into the floor (as the locust does), lift your body and arms up as far as you can, until the legs, chest and head are up.
6. If you have trouble lifting both legs at the same time, lift only one, hold it up for a few seconds, lower it and then lift the other leg. Alternate them this way.
7. Look forward and take a few breaths in and out. If your neck is stiff, you can slightly lower your head and look at the ground.
8. Hold this lifted position for several inhalations and exhalations. The entire exercise should last 10 to 60 seconds (depending on how long you can hold it).
9. Finally lower yourself back to the floor, relax for a moment and then repeat the exercise.
Start practicing the exercise with one or two repetitions and gradually, as your back muscles strengthen, increase the number of repetitions to 5 to 10 per day.
Practice it daily.
