Shalbhasana was named after a great yogi Shalabh who disclosed this pose to cure the back problems. Shalbhasana or locust pose is a prone asana which is practised after laying on the stomach.

Shalbhasana is practised empty stomach after laying on the ground. It might practice in two ways:-

Method One:

Gently lie down in prone position, straighten legs, palms facing up, pointing the toes and hands apart from the body.

  1. Inhale and lift up one of the legs at 60 degrees.
  2. Place the other leg’s foot underneath this leg for supporting Sacrum.
  3. Hold your breath until the lungs allow.
  4. Settle Pelvis and lower back properly. Tighten the Hip region. Pressure should be on shoulders.
  5. With exhalation slowly bring both of the legs down to the floor.

Method Second:

This method is practised after laying down and placing the hands under the thighs, both legs are lifted up, pointing toes and squeezing the buttocks.

  1. Take a deep breath and exhale. It will make the body at rest. At the same time place your hands underneath thighs.
  2. Inhale and lift up both legs at the same time. The breath should behold on for 30 seconds.
  3. Tighten Gluteus, align the body and pressure will come on shoulders.
  4. When it is hard to stay there long after exhale come back to the ground after placing legs over there.

Benefits of Shalbhasana

Shalbhasana is contra pose of Bhujangasana. In Bhujangasana when the upper body is most active, it activates below spinal area and becomes more flexible. There are the benefits of Shalbhasana as under:-

  1. It allows blood to circulate on the waist and lower body which makes it more stable.
  2. All organs of the stomach are exercised with this asana, it helps to cut off extra fat from the abdomen.
  3. Leg muscles are strengthened and legs become more flexible.
  4. A person suffering from Sciatica should practice this pose in routine. Daily practise of this asana is helpful to get rid of this problem permanently.
  5. It supplies fresh oxygenated blood to the stomach and it supplies to Kidneys, Pancreas, big and small intestines. 
  6. This posture has a great impact on Adrenal glands to work smoothly.
  7. Shalbhasana develops strength on the nerves of hands, legs and back.
  8. It activates Urinary and Excretory system for the detoxifying body.
  9. It gives a nice shape to the body and body becomes full of Tejas or shine.
  10. Shalbhasana is excellent for awakening Mooladhara chakra and for improving digestive fire.


People who are suffering from Slipped disk problem should avoid Shalbhasana. It is also advisable not to practice for them who have heart problems or abdominal surgeries.

Note: Have a look on our YouTube channel Yog Niketan Dham for Yogic Science related videos. To cure slipped disk and lower back problems watch the video:

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