Benefits of Shalabhasana (Locust Pose) and How to Do it By Dr. Himani Bisht
By Dr. Himani Bisht +2 more
Medically reviewed by Dr. Himani Bisht
Last updated: Mar 27, 2024Click to rate this article!
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By Dr. Himani Bisht +2 more
Medically reviewed by Dr. Himani Bisht
Last updated: Mar 27, 2024Table of Contents
The answer to many of our sufferings and problems lies within yoga. Yoga has helped countless people calm their minds and build physical strength.
Nowadays, people hardly get some time to work on themselves. More than half the population spends most of their time on their phones, laptops, or watching movies. Also, many jobs involve desk work, which occupies much of the time sitting and working, making us unfit and lazy. So, it’s time to get up from that lousy couch and stretch our bodies. So, get your mat and lengthen your spine and back by doing shalabhasana.
Shalabhasana, or the locust pose, is derived from the words salabha, meaning a grasshopper (locust) and asana, meaning posture. This asana is one of the thirty-two asanas taught in the Gheranda Samhita. The person lies down on their stomach, arm on either side, palms facing down and slightly pushed under the thigh, and the legs are raised nine inches above the mat. This is known as Shalabhasana.1
Shalabhasana is known for the backward bending of the spine. This asana strengthens the lower back, legs, pelvic organs, hips, and arms and relieves back pain.2
Unlock relief and soothe sciatic nerves with Shalabhasana! This empowering yoga pose may offer a natural remedy for mild sciatica and slipped discs.
Dr. Siddharth Gupta, MD
We must follow proper techniques to do any asana, including shalabhasana. The steps to be followed are:
You can repeat this asana 1-3 times. It would be best if you concentrated on the back and leg muscles.3 Individuals with protruding bellies may have difficulty lying on their stomachs.2
Yoga is believed to be a great form of exercise as it not only tones our body but brings overall fitness. Some of the take-home trivia points about shalabhasana are:
Embrace the practice of Shalabhasana to cultivate a strong and supple physique. It may help to broaden the chest, increase the resilience and flexibility of the waist and provide valuable support to the shoulders and abdomen.
Dr. Rajeev Singh, BAMS
Shalabhasana is believed to be one of the beneficial asanas that may improve your spiritual being. Some of the potential benefits of shalabhasana include:
Most people suffer from constant back pain, making it a debilitating lifestyle disease. The secret to managing back pain lies in its origin. Lifestyle changes like adaptation of yoga might pave the way to a life free of back pain. A study reported that shalabhasana provides stability to the spine and lengthens the upper back and arm. This asana targets the spine more intensely than forward-bends. Therefore, practising shalabhasana may correct back pain and strengthen the lower back, pelvic organs, hip joints, legs, and arms.2,4
Premenstrual syndrome (PMS), also termed premenstrual tension, is a cluster of emotional, physical, psychological, nutritional, genetic, and behavioural factors. A woman during her menstrual cycle may show depression, anxiety, anger, forgetfulness, nausea, tenderness in the breast, migraines, bloating and light sleep. Yoga helps relax the tensed muscles, stimulate hormones, and massage the internal organs to relax the body and mind. A study reported that shalabhasana and other asanas, might help calm the nerves and muscles under constant strain. Breathing and postural exercises may aid in soothing the mind and boosting one’s mood.5
Diabetes mellitus is one of the major disabling diseases worldwide. It is a group of diseases in which the sugar level in the body increases. Shalabhasana comes under the few asanas that are recommended for type 2 diabetes. The locust pose may improve blood circulation and help improve blood circulation to the kidney and other organs. It also stimulates the autonomic nervous system (ANS- part of the nervous system connecting the spine and brain). It also massages the abdominal organs. The abdominal stretching rejuvenates the pancreatic cells, which may enhance the metabolism and uptake of glucose in the liver, peripheral and adipose tissue.6
Shalabhasana tones the abdominal organs, such as the spleen and liver and strengthens the abdominal muscles. The pressure applied to the abdominal region massages the organs. It stimulates the appetite and enhances digestion, relieves gastric troubles and flatulence. It also helps relieve indigestion and constipation and optimises the digestive processes.7
Yoga practice may help develop the mind and body; however, it is still not an alternative to modern medicine. You must not rely on yoga alone to treat any condition. Please consult a qualified doctor who will be able to assess your condition correctly and advise accordingly. Moreover, it is necessary to practice and learn yoga under the supervision of a trained yoga teacher to avoid any injuries.
Unlike most exercises that primarily target the overall body, Shalabhasana focuses on the delicate tissues and blood circulation channels. It works on a deeper level, providing unique benefits to the subtle aspects of your body.
Dr. Smita barode, BAMS
Some contraindications related to shalabhasana are:
Also Read: Back Fat Exercises: Expert Tips for Effective Workouts
Yoga is the most convenient and inexpensive method to strengthen our body and mind. Practising a few asanas, including shalabhasana, may help you in multiple ways. Shalabhasana, one of the best asanas, not only strengthens the back muscles and spine but also works on the overall body. Yoga moulds our life beautifully and surprisingly. It teaches us calmness and makes us understand our bodies. However, doing yoga the right way is crucial. One must practise this asana under a qualified yoga expert to avoid accidents.
Also Read: Positions To Relieve Gas: Research-Backed Techniques for Comfort
Shalabhasana also called locust pose, is derived from the Sanskrit word Salabha meaning grasshopper, and asana meaning posture. It is one of the 32 yoga asanas for bending the spine and strengthening the back muscles and internal organs.1,2
Shalabhasana steps are:
1. Lie on the stomach (prone position).
2. Place the chin on the floor.
3. Place the arms under the belly (hands are under the thigh and palm facing downward).
4. Breathe in and press the palms against the mat.
5. Keep the legs straight and raise the legs as high as possible.
6. Hold this posture and keep breathing.
7. Exhale and return to the starting position and relax.3
This is one round of shalabhasana. It can be repeated three to five times depending on the level of physical fitness.
Shalabhasana benefits our body in several ways. This posture enhances blood circulation to the spine, toughens the back, stimulates digestive functions, kidney, liver, benefits premenstrual syndrome (PMS) symptoms like nausea, migraine, bloating, anxiety, depression, etc.2
If a person has hip arthritis or pain in the lumbar spine, they must avoid doing shalabhasana and consult their doctor.3
You can perform shalabhasana one to three times. However, you must practice shalabhasana after consulting an expert yoga professional. They will analyse and recommend the proper posture and technique.3
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