Shalbhasana or Locust pose was named after a great yogi Shalabh who revealed this pristine posture to cure back problems. Shalbhasana or locust pose is an intermediate level asana that is practiced after laying on the stomach.

Shalbhasana is always attempted with an empty stomach. During our Yoga Teacher Training Programmes and Yoga Retreats, we manifest Locust pose in brief.

In Yoga Therapy, the Locust pose is in use as one of the most important 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 is basically practiced to destress the lumbar part and to align the spinal cord. A beginner may start to learn this pose with daily practice and it should be practiced in two ways:-

Method One:

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

  1. Please take a deep breath and lift up one of the legs at 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 exhalation slowly bring both of your legs down to the floor.


Method Two:

This method is attempted after laying into the prone position 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 adjust your hands underneath the thighs.
  2. Deep inhale and lift up 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 take a 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 mostly 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 part and lower body which makes the Pelvis stable.
  2. All the organs of the abdominal region are exercised with this asana, it helps to cut off extra fat from the abdomen.
  3. After practicing it for some time, leg muscles are strong and there is good flexibility in body parts.
  4. A person who is suffering from Sciatica should practice this pose on daily basis. 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 for detoxification of the body.
  9. It gives a beautiful shape to the physical body and the body becomes full of Tejas or shine.
  10. Shalbhasana has a great job for awakening Mooladhara chakra and for improving digestive fire.

Precautions for Shalbhasana

  •  People who are suffering from Slipped disk or lower back problems should avoid Shalbhasana.
  •  It is also advisable not to practice for those who are 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.
  •  If you feel pain in the joints, it should also not be attempted.

Note:  Please have a look at our YouTube channel Yog Niketan Dham for Hatha Yoga, Nauli Kriya & Yoga Therapy;