Locust Pose (Shalabhasana)
Shalabhasana comes from the Sanskrit word “Shalabha”, meaning locust or grasshopper. The pose mimics the posture of a locust lifting its body off the ground. It symbolizes inner strength, willpower, and endurance. This asana is a powerful backbend that strengthens the entire back and stimulates internal energy.
Steps to Perform
Step 1
Lie flat on your stomach with your arms resting alongside your body, palms facing down.
Step 2
Keep your legs straight and together, with your chin on the mat.
Step 3
Inhale deeply and lift your head, chest, arms, and legs off the floor simultaneously.
Step 4
Keep your arms straight and gaze slightly forward.
Step 5
Engage your back and glute muscles, holding the pose for 15–30 seconds.
Step 6
Exhale and slowly lower your body back to the mat, resting your head to one side.
Benefits
- Strengthens the back, glutes, and leg muscles.
- Improves posture and spinal flexibility.
- Stimulates the abdominal organs and improves digestion.
- Helps relieve lower back pain and fatigue.
- Enhances focus, stability, and endurance.
Precautions
- Avoid if you have severe back pain, hernia, or recent abdominal surgery.
- Do not strain the neck or overarch the back.
- Beginners can lift one leg at a time for an easier variation.