In the last issue we covered the dog and cat poses. Moving on from there, some variations on the cat pose will help towards preparation for more difficult poses.

Variation 1:
* Begin with hands directly under the shoulders and knees directly under the hips– table position.
* Extend the right leg back, keeping the top of the foot on the floor
* Stretch forward through the breastbone
* Push up through the arms and look upwards
* Keeping the pelvis level begin to slowly raise the right leg from the floor as high as is comfortable
* Come back to table position and repeat on the other side

This should be practised a number of times before attempting the next posture which is Salabhasana, known as Locust Pose. Be aware of your body doing the next pose and never push yourself further than is comfortable. This posture is very good for strengthening the muscles of the spine, buttocks, and backs of the arms and legs. The pose also encourages elasticity of the spine and stimulates abdominal organs.
Caution: Do not practice the Locust Pose if you are pregnant or if you have serious back injury
People with neck injuries should keep their head in a neutral position by looking down at the floor

Salabhasana (Locust Pose).
Salabha = grasshopper, locust.
* Lie on your belly with arms beside your body, palms up and forehead resting on the floor. Alternatively, make fists with your hands and bring them together in the groin area, arms tucked beneath you.
* Turn your big toes toward each other and keep your legs together.
* Exhale and lift your right leg as high as possible. Point the toes and try not to tilt the hips. Repeat with the opposite leg.
* Exhale and lift both legs at the same time. Hold for five breaths– release and repeat
* Next, exhale and lift the head, upper body, arms, and legs away from the floor. You’ll be resting on your lower ribs, belly, and front pelvis.
* Reach strongly through your legs
* Raise your arms parallel to the floor if you have them alongside your body and stretch back through your fingertips. Imagine there’s a weight pressing down on the backs of the upper arms, and push up toward the ceiling against this resistance.
* Look forward or slightly upward, being careful not to crunch the back of your neck by focusing on keeping it long.
* Release with an exhalation. Remove hands from under body if you have used this version and place arms alongside your body Take a few breaths and repeat one or two times more if you like.
Balasana is a restful pose known as Child’s Pose that can be used as a gentle forward bend with the body resting on the thighs.
* Kneel on the floor and sit on your heels
* Exhale as you fold forward down onto your thighs
* Rest your head on the floor if possible or else place your hands in fists one on top of the other under your forehead.
* Lengthen your tailbone towards the floor, you may need to use a cushion if you canít stay on your heels.
* Lay your hands on the floor alongside your body, palms up, and release the fronts of your shoulders toward the floor with the shoulder blades wide across your back.
* Allow your breath to massage the body.