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Salabhasana (शलभासन)
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Salabhasana (शलभासन)

Yoga Practice Name

Salabhasana (शलभासन)

English Name

Locust Pose

Description and Steps

Description:

Śalabhāsana is a foundational prone-backbend posture that strengthens the entire back body. Named after the locust or grasshopper, this pose builds stamina, improves posture, and supports the spinal muscles, glutes, and hamstrings. It is especially beneficial for those who sit for long periods or suffer from mild back pain.

Steps to Practice:

  1. Starting Position: Lie flat on your stomach (prone position) with legs straight and together. Place your arms alongside the body, palms facing downward or under the thighs for support. Forehead rests gently on the mat.
  2. Preparation: Inhale deeply and engage the core. Keep the legs active and straight.
  3. Lift: On an inhalation, raise the head, chest, arms, and legs off the floor simultaneously. Keep arms parallel to the floor and gaze slightly forward or downward (to avoid neck strain).
  4. Hold the Pose: Breathe normally while holding the posture for 10–30 seconds (or longer with practice). Keep the glutes and lower back engaged, and legs straight and lifted.
  5. Release: Exhale slowly and gently lower the chest, arms, and legs back to the mat. Turn the head to one side and rest briefly before repeating.
  6. Repeat: 2–3 rounds can be practiced, depending on comfort and ability.
General Benefits
  1. Strengthens the Back and Spine: Activates and tones the lower, middle, and upper back muscles. Enhances spinal support, which helps improve posture and reduce backache.
  2. Tones the Glutes and Hamstrings: Contracts the buttocks and posterior thigh muscles, helping to tone and firm these areas.
  3. Improves Breathing Capacity: Opens the chest and improves lung expansion, which enhances overall respiratory function.
  4. Stimulates Abdominal Organs: Provides a gentle massage to the digestive organs, aiding in better digestion and metabolism.
  5. Strengthens the Legs and Arms: Increases endurance and strength in the thighs, calves, and shoulders through the act of lifting and holding.
  6. Enhances Concentration and Focus: Requires mental focus to balance and lift the body, which improves mental discipline and awareness.
  7. Helps Relieve Sciatica and Mild Back Pain: Gently stretches the lumbar spine, offering relief from sciatic discomfort and muscular tension.
  8. 8. Encourages Better Posture: Strengthens the postural muscles, helping to counteract slouching and develop a naturally upright stance.
Cautions-Limitations-Contraindications
  1. Lower Back Issues: Avoid if you suffer from chronic lower back pain, slipped disc, herniated disc, or recent spinal injuries. Modify or perform under supervision if your back is weak or healing.
  2. Abdominal Surgery or Disorders: Not suitable for practitioners recovering from abdominal surgery, or those with ulcers, hernia, or intestinal inflammation (like colitis or IBS flare-ups).
  3. Pregnancy: Strictly contraindicated during pregnancy due to pressure on the abdomen and uterus.
  4. Heart Conditions or Hypertension: Those with high blood pressure or heart conditions should avoid unless approved by a physician and guided by a qualified teacher.
  5. Glaucoma or Eye Pressure: Avoid if you have glaucoma or any condition where intraocular pressure is a concern.
Complimentary Practice

Preparatory Practices These help warm up the spine and activate key muscles:

  1. Makarasana (Crocodile Pose) – Gently activates the lower back.
  2. Bhujangasana (Cobra Pose) – Warms up the spine with controlled extension.
  3. Ardha Śalabhāsana (Half Locust Pose) – Builds strength one side at a time.
  4. Marjariasana–Bitilasana (Cat–Cow Stretch) – Improves spinal mobility.
  5. Setu Bandhasana (Bridge Pose) – Activates glutes and strengthens the back in a supported position.

Counterposes These balance the intense spinal extension of Śalabhāsana:

  1. Balāsana (Child’s Pose) – Relaxes the spine and stretches the back.
  2. Pawanmuktasana (Wind-Relieving Pose) – Releases tension in the lower back.
  3. Adho Mukha Svanasana (Downward-Facing Dog) – Elongates the spine and releases back tension.
  4. Shashankasana (Hare Pose) – Gently rounds the back.

Strength & Flow Integration To build sequences that complement Śalabhāsana's benefits:

  1. Dhanurāsana (Bow Pose) – Intensifies spinal strength and flexibility.
  2. Ustrāsana (Camel Pose) – Deepens backbend work and opens the chest.
  3. Phalakasana (Plank Pose) – Balances back-strengthening with core and shoulder stability.
Similar Practices

1. Bhujangasana, 2. Dhanurasana, 3. Makarasana, 4. Ardha Śalabhāsana, 5. Naukasana

Practice Keynotes

Alignment & Engagement

  • Legs: Keep them straight, extended back, and together or hip-width apart, depending on flexibility.
  • Toes: Pointed or gently flexed, pressing back through the balls of the feet.
  • Arms: Stretched straight alongside the body, palms down (or in variations, interlaced behind the back or overhead).
  • Back: Lift from the thoracic spine; avoid over-compressing the lower back.
  • Neck: Long and in line with the spine; gaze slightly forward and down to avoid neck strain.

Breathing

  • Inhale to prepare and initiate the lift.
  • Exhale while engaging core muscles and lifting the chest, arms, and legs.
  • Keep your breath smooth and steady during the hold.

Focus & Awareness

  • Bring attention to the back muscles, glutes, and hamstrings.
  • Avoid relying solely on arm strength to lift—engage the spinal extensors.
  • Cultivate awareness of energy flow along the spine.

Modifications & Props

    • For beginners: Start with Ardha Śalabhāsana (lifting one leg at a time).
    • Use a folded blanket under the pelvis for comfort/support.
    • To avoid overexertion, lift the chest only slightly, focusing on engagement rather than height.
Yoga Asana Type
Practice Level
Hatha Yoga Sutra

GS: 2.38-39

Video