Shalabhasana (Locust Pose)

Alternatives
Yoga

It is one of the easy-to-do basic pose. The asana derives its name from the word “Shalabh” which in Sanskrit means “locust”. It is very effective in strengthening the back, legs, and arms.

Instructions:

• Lie on your stomach keeping your legs together, arms at your side, close to your body and head resting on either side.

• Rotate the arms so that your palms face up towards the ceiling/sky.

• Gently bring your head in the centre and rest your forehead on the floor.

• Slowly raise your head, upper torso, arms and legs away from the floor.

• Balance your weight on your lower ribs, stomach and front pelvis.

• Bring your arms parallel to the floor and stretch back with your fingertips pointing towards your feet.

• Push your shoulders back.

• Keep your buttock muscles tight.

• Try to push your raised body towards the ceiling/sky without loosing your balance.

• Relax and concentrate on the stretch in the legs, back and abdomen.

Beginners: Before trying Poorna Shalabhasana (Complete Locust Pose), practice Ardha Shalabhasana (Half Locust Pose). You may use a folded blanket to lie on for this pose to support your pelvis and ribs.

Advance: Try lifting the knees as far away from the floor as possible.

Benefits:

• Removes fatigue

• Relieves flatulence

• Cures constipation, indigestion, back pain

• Strengthens the spine, buttocks, arms and legs

• Stretches the shoulders, chest, stomach and thighs

• Improves posture

• Stimulates abdominal organs

• Improves posture

• Helps relieve physical and mental stress

Contraindications/Cautions

• Headache

• Recent or chronic back injury