Full locust exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Full locust )

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Name of exercise  Full Locust
Other names of exercise Full locust
Description of exercise Full locust exercise, also known as Salabhasana in Sanskrit, is a yoga pose that strengthens the muscles in the back of the body. To perform this exercise, lie on your stomach with your arms by your sides and your palms facing upwards. Inhale and lift your head, chest, arms, and legs off the ground simultaneously. Keep your gaze forward and your neck in a neutral position. Hold the pose for a few breaths, then exhale and slowly lower your body back to the ground. This pose helps to improve posture, strengthen the back and core muscles, and increase flexibility in the spine. It can also help to relieve tension and improve digestion.
Do each time for how long Do this for 10 times, or do as many times instructed by your doctor.
Do daily for how many time Do daily two times, or do as per instructed by your doctor.
Do for how many days Do for two to three weeks, or do upto days told by your doctor.
How to do exercise
  • Lie face down with arms outstretched to side, palms down.
  • Inhale while looking up and raising head, trunk and legs up and off the floor with arms up and back as shown.
  • Keep palms down and toes pointed.
  • Hold and repeat.

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    Video Tutorial

    https://www.youtube.com/watch?v=HJXEKWiJ9eo%26pp=ygUMI3B1cm5vaGVhbHRo

     

    Body Part Neck, Chest, Lumbar, Hip, Shoulder
    Type of Muscles Cervical, Back, Gluteal, Deltoid
    Category of Exercise __
    Type of Exercise AROM
    Body Position Prone
    Difficulty Level High
    Direction of Exercise Extenstion
    Type of Action Extension, Hyperextension, Elevation, Reposition

    Benefits of exercise

    According to scientific research, this exercise helps in the body per below(ME/1)

  • Improved posture
  • Strengthened back muscles
  • Increased flexibility
  • Improved balance
  • Improved digestion
  • Improved circulation
  • Improved breathing
  • Strengthened glutes
  • Strengthened hamstrings
  • Improved overall body strength

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    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • The Full Locust exercise should be avoided if you have any pre-existing injuries or conditions that may be aggravated by the movements involved. This includes any issues with your spine, shoulders, or hips. It is also not recommended for pregnant women or individuals with high blood pressure or heart problems. If you experience any pain or discomfort while performing the exercise, it is important to stop immediately and consult a medical professional. Additionally, if you are new to exercise or have not built up enough strength and flexibility, it is best to avoid this exercise until you have a solid foundation. Always listen to your body and modify or skip any exercises that do not feel safe or comfortable for you.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Warm up properly before attempting the full locust exercise.
  • Avoid jerky or sudden movements while performing the exercise.
  • Keep the neck and spine in a neutral position throughout the exercise.
  • Engage the core muscles to support the lower back.
  • Do not hold your breath, remember to breathe continuously.
  • Start with small movements and gradually increase the range of motion.
  • Do not push yourself beyond your limits, listen to your body and stop if you feel any pain or discomfort.
  • Keep the arms and legs straight and avoid bending at the elbows or knees.
  • Use a mat or cushion to support the body and prevent any strain on the joints.
  • Consult a fitness professional if you have any pre-existing injuries or medical conditions.

    • Helpful in Diseases

  • Low back pain
  • Sciatica
  • Osteoporosis
  • Herniated disc
  • Scoliosis
  • Kyphosis
  • Lordosis
  • Arthritis
  • Fibromyalgia
  • Ankylosing spondylitis
  • Bell’s palsy
  • Frozen shoulder
  • Carpal tunnel syndrome
  • Tennis elbow
  • Plantar fasciitis
  • Achilles tendonitis
  • Shin splints
  • Bursitis
  • Tendinitis
  • Gout
  • Osteoarthritis
  • Rheumatoid arthritis
  • Fibrositis
  • Muscular dystrophy
  • Multiple sclerosis
  • Parkinson’s disease
  • Chronic fatigue syndrome
  • Fibromyositis
  • Chronic obstructive pulmonary disease (COPD)
  • Asthma
  • Emphysema
  • Bronchitis
  • Sinusitis
  • Allergies
  • Common cold
  • Influenza
  • Hypertension
  • Coronary artery disease
  • Heart failure
  • Diabetes
  • Obesity
  • Insomnia
  • Anxiety
  • Depression
  • Stress
  • Post-traumatic stress disorder (PTSD)
  • Cancer
  • HIV/AIDS
  • Crohn’s disease
  • Ulcerative colitis
  • Irritable bowel syndrome (IBS)
  • Constipation
  • Gastritis
  • Peptic ulcer
  • Gallstones
  • Kidney stones
  • Urinary tract infections (UTIs)
  • Menstrual cramps
  • Endometriosis
  • Polycystic ovary syndrome (PCOS)
  • Infertility
  • Erectile dysfunction
  • Premenstrual syndrome (PMS)
  • Menopause symptoms
  • Fibroids
  • Cystitis
  • Prostatitis
  • Benign prostatic hyperplasia (BPH)
  • Erectile dysfunction
  • Premenstrual syndrome (PMS)
  • Menopause symptoms
  • Fibroids
  • Cystitis
  • Prostatitis
  • Benign prostatic hyperplasia (BPH)

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    Frequently asked questions

     

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