Shalbhasana or Locust pose came into existence after a great yogi, Shalabh, revealed this posture to cure back problems. Shalbhasana or Locust pose is an intermediate level asana practised after laying on the stomach.

Shalbhasana should practise with an empty stomach. Therefore, we manifest Locust pose briefly during our Yoga Teacher Training Programmes and Yoga Retreats.

In Yoga Therapy, the Locust pose is used as one of the essential Asana to work on the Pelvis and lumbar parts of the body. 

                             Shalbhasana for the beginners

The Locust pose is a magnificent posture for beginners to step into yoga practices. It destresses the lumbar part and aligns the spinal cord. A beginner may start to learn this pose with daily routine and should practise it in two ways:-

Method One:

Please lie down on your belly, straighten your legs, palms facing up, point the toes, and keep hands apart from your body.

  1. Please take a deep breath and lift one of the legs to 60 degrees.
  2. Kindly keep the other leg’s foot underneath this leg for supporting Sacrum.
  3. Try to hold your breath until the lungs allow.
  4. Settle Pelvis and lower back properly. Tighten the Hip region. Pressure should be on the shoulders.
  5. With the exhalation, slowly bring both of your legs down to the floor.


Method Two:

This method attempts after laying into the prone position and placing the hands under the thighs, and both legs are lifted, pointing toes and squeezing the buttocks.

  1. Take a deep breath and exhale. It will put the body at rest. At the same time, adjust your hands underneath the thighs.
  2. Deep inhale and lift both legs at the same time. Prana should behold on for 30 seconds.
  3. Tighten Gluteus, align your body, and pressure will come on the shoulders.
  4. Release the pressure from your lower back and slowly place the legs on the ground.
  5. Please rest for some time until the body is not fully relaxed.


Benefits of Shalbhasana

Shalbhasana is a contra pose of Bhujangasana. In Bhujangasana, the upper body is mainly in use. It activates below the spinal area and becomes more flexible. There are the benefits of Shalbhasana, which are as under:-

  1. It allows blood to circulate on the waist and lower bodies, making the Pelvis stable.
  2. All the organs of the abdominal region get exercised with this Asana, and it helps to cut off extra fat from the abdomen.
  3. After practising it for some time, leg muscles are strong, and body parts have good flexibility.
  4. A person suffering from Sciatica should practise this pose daily. In addition, daily practice of the Locust pose is helpful to get rid of this problem permanently.
  5. It supplies fresh oxygenated blood to the abdomen, Kidneys, Pancreas, big and small intestines. 
  6. This posture has good work on Adrenal glands to work appropriately.
  7. Shalbhasana has an incredible superb work of strengthening the nerves of hands, legs, and back.
  8. It activates both the Urinary and the Excretory systems to detoxify the body.
  9. It gives a beautiful shape to the physical body, and it becomes full of Tejas or shine.
  10. Shalbhasana has an excellent job awakening Mooladhara chakra and improving digestive fire.

Precautions for Shalbhasana

  •  People suffering from Slipped disk or lower back problems should avoid Shalbhasana.
  •  It is also advisable not to practice for those suffering from heart problems or abdominal surgeries.
  •  If there is any surgery related to the hip, the pelvis region should not attempt it without the supervision of a registered yoga teacher.
  •  It should not attempted if you feel pain in the joints.

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