Shalabhasana exercise - July, 2022
Shalabhasana is the first back bending asana of the second Ashtanga yoga series. It deserves more attention and time than only 10 breaths. This asana and all the variations strengthen the back. I prefer to work on flexibility, but strength is equally important. Most asanas have three aspects: Strength, flexibility and technique. Sometimes strength is the challenge, sometimes flexibility. Using a correct technique can help enormously when performing asanas.
Before practicing shalabhasana I prepare my body for the asana.
I lift one leg (inhaling) and lower it again (exhaling). I repeat this 5 times. Then I do the exercise with the left leg. I do three sets.
Strengths training often follows these pattern. There are repetitions and usually 3 sets. 5 repetitions on each side is not much. One can work up to 12 or 20 repetitions. It depends on the time that one has available….
Another variation is to hold the leg in the above position. When holding a position a timer can help. Another method is to count the breaths. Do lift both legs at the same time is more demanding.
The hip shall stay as close to the floor as possible. The exercise aims at stretching the front side of the body as well.
When I find exercises that are useful I repeat them on a daily basis. I don’t need every day another kick in form of a new exercise. After a while I vary the exercises or focus on other aspect. This keeps the practice lively. The mind stays alert, the body, too.
This morning I listed in my journal three important ingredients of a yogic life:
Eat well. Nutruition is underestimated. Sugar, alcohol and too much processed food damage the body and mind. Inflammation in the body due to malnutrition makes the practice difficult.
Practice daily (asanas, pranayama, meditation). My main set backs come when I pause. Then come injuries. Discipline is a mental skill, that one can develop. When I see a flexible yogi these days I don’t think anymore that I see a flexible yogi, but rather that I see a disciplined yogi. These super bendy bodies exist, but most people have to work on asanas often very long.
Practicing correctly is the third important point. I lost a lot of time because the method I applied to learn asanas was ineffective. I guess to find the best way to learn anything is a challenging in all sports and probably all areas. The learning process is individual, yet there are general rules and tips. Years ago visualisation came into play in many sports and made a difference. There is no stillstand. Self-study is important. The yoga community is huge and many share their knowledge on YouTube. It’s a precious source in the learning process.
Cook and eat healthy, practice daily, and learn how to practice smart.