Shalabhasana (Locust Pose) steps, precautions and benefits


Shalabhasana commonly known as Locust Pose is a backward bending posture. The Sanskrit name Shalabhasana is derived from two words. Shalabh and asana, where ‘Shalabh’ means ‘grasshopper’ and ‘asana’ means ‘posture’. This asana strengthens the pelvic organs; along with it there are also several other benefits of Shalabhasana, but first, let’s know about the steps to practice Shalabhasana.

Shalabhasana (Locust Pose) steps, precautions and benefits

Steps to practice Shalabhasana ( Locust Pose)

It is very important to know the right alignment of the body in an asana to avoid any kind of injury and to attain the maximum benefits of it. Here are the steps to practice Shalabhasana correctly:

  1. Lie flat on the stomach with the legs and feet together, keep the soles of the feet uppermost.
  2. Place the arms under the body or keep them at the sides, choose whichever among these two comforts you the most. Keep the hands clenched and the palms downward.
  3. Slightly stretch the chin in the forward direction. Rest the chin on the floor throughout the whole practice of this asana.
  4. Gently close the eyes, relax the whole body, inhale deeply. This is the starting position.
  5. Slowly start raising the legs as high as possible without straining. Don’t bend the knees, keep the legs straight and together.
  6. The elevated state of the legs is achieved by employing pressure with the arms against the floor while contracting the lower back muscles.
  7. Without straining the body, hold the final position for as long as you find it comfortable.
  8. Exhale and slowly lower the legs on the ground. Come back to the starting position. Relax the whole body and turn the head to one side, whichever deems comfortable.
  9. Let the breathing and heartbeat return to normal.

Practice 3 times. Shalabhasana is most beneficial when it is practiced after Bhujangasana (cobra pose) or before Dhanurasana (bow pose).

Precautions for Shalabhasana ( Locust Pose)

The precautions for Shalabhasana to be kept in mind are given below:

  1. Do not strain the body while performing this asana.
  2. Don’t bend the knees or raise the chin above the floor.
  3. This asana is not suitable for people having high blood pressure or a weak heart.
  4. People suffering from any of this condition should avoid practicing Shalabhasana: abdominal tuberculosis, hernia, stomach ulcers or any other similar condition.

Benefits of Shalabhasana ( Locust Pose)

The health benefits of Shalabhasana are as follows :

  1. Strengthens the lower back and tones the organs of pelvic region hence leads to well functioning of stomach, liver and bowels.
  2. Beneficial for people suffering from back pain, slipped disc and sciatica but only if the condition is not severe.
  3. Enhances the functioning of abdominal organs particularly of the lower abdomen.
  4. Practicing this asana tightens and tones the muscles of the buttocks and arouses appetite.

Stay healthy stay strong and get the best out of life.

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