Shalabhasana, also known as the Locust Pose, is a cultural asana involving the backward bending of the spine. The final position of this asana resembles a locust or grasshopper, symbolizing strength and resilience.
The primary Shalabhasana benefits is to build similar qualities in the body by strengthening the muscles related to locomotion.
Lie on your stomach (prone position) with your chin resting on the mat.
Stretch your legs out fully, with toes pointing outward.
Rest your arms by your sides, palms facing down and slightly pushed under your thighs.
Close your eyes and relax, maintaining body awareness.
1. Raise the Right Leg: Exhale and, in 3 seconds, raise your right leg as high as possible without lifting your hips. Keep the left leg firmly on the ground, securing the palms and contracting the lower back muscles.
2. Maintain the Pose: Hold this position for 6 seconds, suspending your breath (final position).
3. Return to Starting Position: Inhale and, in 3 seconds, gently lower the raised leg back to the starting position.
4. Repeat with the Left Leg: Follow the same steps with the left leg.
5. Raise Both Legs: Perform the asana with both legs rising simultaneously while exhaling to complete one round.
Recommended Practice: Perform 3 rounds with a pause in between each round.
1. Shalabhasana Benefits: This pose strengthens the lower back, pelvic organs, legs, hip joints, and arms.
2. Sciatic Nerve Toning: Tones the sciatic nerves, providing relief.
3. Backache Relief: One important benefit of shalabhasana is the relief it provides for backaches, mild sciatica, and slipped discs.
4. Digestive Health: Alleviates unfavorable conditions of diseases of the stomach and bowels.
5. Enhanced Circulation: Improves circulation to the spine and the entire upper body.
6. Organ Activation: Activates the kidneys, liver, and all organs in the lower part of the body.
7. Intestinal Function: Increases abdominal pressure, regulating intestinal function and strengthening the abdominal walls.
8. Appetite Stimulation: Stimulating the appetite is another benefit of shalabhasana
9. Menstrual Relief: Alleviates backache during menstruation.
Avoid practicing Shalabhasana if you have hernia, hypertension, heart ailments, pregnancy, or peptic ulcers. Those with a protruding belly may find it difficult to lie in the prone position.
Understanding what is shalabhasana and how to do shalabhasana can greatly enhance your yoga practice . Incorporating this pose into your routine can yield numerous shalabhasana benefits, from strengthening muscles to improving digestive health. By following the recommended practice and being mindful of the limitations, you can fully experience the transformative power of Shalabhasana.