How to do Shalabhasana (The Locust Pose): Steps & Health Benefits

Health benefits of Shalabhasana include Strengthening The Back and Abdominal Muscles, Improves Digestive Health, Improves Blood Circulation, Strengthen Spine, Hips and Legs

Updated: June 16, 2022


Shalabhasana is one of the most important asana in yoga with lots of health benefits. It is also known as The Locust Pose. The name Shalabhasana actually comes from Sanskrit words, it is a combination of two words, where Shalabha means Locust or grasshopper which is a one sort of bug, essentially found in grass and Asana mean Pose. So combine all the words, it's pronounced as The Locust Pose. 

Shalabhasana has lots of health benefits; among that some of the health benefits of Shalabhasana include Strengthening The Back and Abdominal Muscles, Improves Digestive Health, Improves Blood Circulation, Strengthen Spine, Hips and Legs, Enhance Sexual Health, Helps to Reduce Belly Fat, Improves Kidneys and Liver Function and Reduces Lower Back Pain.

Before we go to do this asana, we should know for whom this Shalabhasana is not recommended. Those who are suffering from severe back injury, hip injury, ankle injury and knee injury, recently any surgery on your back or waist, spinal column ailments on the lower vertebrae they should not do this asana.  Those who are suffering from high or low blood pressure, they should not do this asana without any supervision. Those who are suffering from severe headache they should avoid this asana.  Those suffering from any form of hernia should avoid this practice.

How to do Shalabhasana (The Locust Pose):

  • To start this asana get onto the yoga mat and lie down on your Stomach; put the two hands underneath the thighs.
  • Now breathe in and lift your right leg up, (your leg should not twist at the knee). 
  • Try to keep your chin lying on the ground. 
  • Hold this position around ten to twenty seconds. 
  • After that breathe out and bring down your leg to the starting position. 
  • So also do it with your left leg. 
  • Repeat this posture for five to seven times. 
  • Now you can also do this asana with both the legs, breathe in and lift both of your legs up (Your legs should not twist at the knees; lift your legs as much as you can). 
  • With the two legs rehash the procedure for two to four times.
  • For beginners, try to be in this position for 20 to 30 seconds.
  • To release from this position, slowly come to the starting position and then keep your leg straight and take a deep breath and relax.
  • Now you can again do this asana. You should do minimum 10 repetition of this asana for better result.
  • Initially, when you start this yoga asana, you feel some pain in your legs, hip, thigh, shoulder, abdomen and knee, but as you practice more you can do this asana more easily.

Health Benefits of Shalabhasana (The Locust Pose):


Shalabhasana Strengthen The Back and Abdominal Muscles:

The regular practice of Shalabhasana will help to keep our back and abdominal muscles strong and healthy, because while doing Shalabhasana, it puts lots of pressure on our back and abdominal muscles that helpful to reduce the hunch and squeeze the abdominal muscles. Different studies have been proven that regular practicing of Shalabhasana helps to improve the flexibility and elasticity of the spine and abdominal muscles, beside this it also helps to reduce the stiffness of the spine, thus reduce the back pain.

Shalabhasana Improves Blood Circulation:

Different studies have been proven that regular practice of Shalabhasana can help to improve the blood flow, because when we are doing this exercise we are laying down on the floor and it put less pressure on our cardiovascular system, so blood flow will more and easier. Beside this, regular practice of Shalabhasana improves the cardiovascular health and it also helps in preventing various types of cardiovascular diseases, such as heart attack, heart stroke, high cholesterol, etc.

Shalabhasana Improves Digestive Health:

Regular practice of Shalabhasana can improve our digestive health and it also helps to prevent various types of digestion related issues, such as constipation because while doing Shalabhasana, it's create lot of pressure on stomach and inner intestine, due to this our body create stress hormone, which helps to promote the function of the digestive system that improve the proper bowel movement and it also promote the production of digestive juice and enzyme that helps in digesting of complex protein and carbohydrate.

Shalabhasana Strengthen Spine, Hips and Legs:

Different studies have been proven that the regular practice of Ardha Halasana, can stretch your Spine, Hips and Leg muscles, that improves the elasticity of this muscle and also helps to increase the blood flow in this area, which mean muscles will get more amount of oxygen and nutrition that helps them to strengthen and grow, so the regular practice of this Ardha Halasana helps to prevent injury in Spine, Hips and Legs during exercise and other works.

Shalabhasana Improves Kidneys and Liver Function:

Regular practice of Shalabhasana is very beneficial for in improving the function of livers and kidney, because while doing this asana, it creates lots of pressure in the kidneys and livers that help to produce of stress hormones, which stimulate our kidneys and liver for better functioning.

Shalabhasana Reduces Lower Back Pain:

Different studies have been proven that, regular practice of Shalabhasana can very helpful for those who are suffering from any perennial back pain, because while practicing this asana it create lots of pressure on the spine and it’s also stretch the spine, that helps to improve the flexibility of our spine that helps to prevent back pain.

Shalabhasana Enhance Sexual Health:

Studies have been proven that, practicing of Shalabhasana on a regular basis can enhance sexual performance because while doing Shalabhasana, it squeezes the sexual organ, which helps in the production of stress hormones in that area that helps to stimulate our sexual organ and it also improve the blood flow to the sexual organ that will help to increase the function of sexual performance.

Shalabhasana Helps to Reduce Belly Fat:

Different studies have been proven that regular practice of Shalabhasana is very helpful for our abdominal muscles and it also helps to reduce the fat from the belly region because while doing this asana it create lots of pressure on our abdominal muscles that helps to reduce the extra fat from the belly.

Health benefits of Shalabhasana


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