Salabhasana Yoga (Locust Pose) – How To Do And Benefits

The Salabhasana (Locust Pose) is a posture that concentrates on the belly, thorax, and the upper and lower back. The essential profits of the Locust Pose are to manufacture adaptability and quality in the back.

This posture is a counter-stretch to Paschimottanasana (Seated Forward Bend), Plow Pose (Halasana) and Sarvangasana (Shoulder Stand). Before you begin the Locust stance, the resting yoga posture is performed by resting on the stomach instead of the back.


Salabhasana Yoga Or Locust Pose – How To Do Steps And Benefits:

Here we have given step by step instructions for how to do salabhasana yoga and its benefits along with precautions and tips for beginners which will help you to get perfect in this yoga pose.

See More: Salamba Sarvangasana

1. Salabhasana Yoga Or The Locust Pose Steps:

  • For the execution of this stance you may need to cushion the ground underneath your ribs and pelvis with a collapsed cover. The Locust Pose steps are as takes after.
  • To start this stance, you ought to go to the lying position with your stomach on the floor. Keep your arms at the sides of your middle, brow resting on the ground, and your palms up. Your huge toes ought to be turned internal so that your thighs are pivoted. Keep your bottom firm so that your coccyx is pressed to the pubis.
  • Inhale out and raise your head, legs, arms, and upper middle far starting from the earliest stage. You will be resting on your front pelvis, tummy, and lower ribs. Verify that your rear end is firm and your legs are extended. Let the huge toes stay turned to one another.
  • Raise your arms with the goal that they come parallel to the ground and eagerly extend them counter directionally. Envision there is a weight pushing down on your upper arms and push up against it. Your scapulae (shoulder bones) ought to be pressed into your back.
  • Look either straightforwardly forward or somewhat upward and be mindful so as not to push the chin forward or put weight on the scruff of your neck. The base of your skull ought to be lifted and the once again your neck ought to be kept long.
  • Stay in this posture for 30 seconds to a minute and discharge with an exhalation. You can take a couple of breaths and perform the steps 2 to 3 more times in the event that you feel like it.

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Benefits Of Salabhasana Yoga:

Physical Benefits:

  • Fortifies the muscles in the lower back.
  • Enhances adaptability in the back.
  • Especially proposed for mitigating lower back ache and sciatica.
  • Stimulates the inside organs.
  • Enhances absorption.
  • Fortifies the shoulders and arms.
  • Remedial Applications:
  • Enhances fixation.
  • Invigorates the swadhisthana chakra.
  • Enhances absorption.
  • Manages weakness.

Therapeutic Benefits:

There are a lot of locust pose benefits and we mostly get to know about the health benefits. Here we are mentioning a few of the therapeutic benefits of the same:

1. Relieves fatigue

2. Relieves flatulence

3. Cures constipation

4. Helps to prevent indigestion

5. Gives you relief from lower back pain

2. Precautions For Salabhasana Or Locust Pose:

The Locust Pose is an extraordinary yoga stance, yet is not viewed as functional for most people as a stance for meditation. It puts a considerable measure of anxiety on the hip joints and knee and ought to be approached with consideration, particularly by amateurs.

A percentage of the Locust Pose or shalabhasana precautionary measures incorporate staying away from this posture in the event that you have harmed or feeble knees as a great deal of anxiety is put on the knees. Additionally, abstain from polishing this stance in the event that you have sciatica. You ought to likewise keep away from this posture in the event that you have harm to the lower leg.

People with a neck or a back injury should stay away from practicing salabhasana strictly. It is very important that you do not stretch your organs above a certain level because that may affect your veins and nerves adversely. Same in this case, if you still feel that things are still okay for you and do not feel any pain it is suggested that you should consult a doctor for sure.

It has been already mentioned that a rolled blanket may be used all times to fix a proper position for the body and this is also suitable for people who have a sprain in their neck. This happens especially in case of students after they are studying for too long hours at one fixed place and they get a problem of bad posture. It is true that movement is necessary for curing a fixed posture but it is also needed that you understand it is not at all a good idea to just force yourself with any movement such as the locust pose and then affect yourself with serious problems.

See More: Salamba Sirsasana Benefits

Beginners Tips For Salabhasana Yoga Or Locust Pose:

A decent learner’s tip for Locust Pose is to focus on the extending of the spine. It’s not critical how high you lift up. Putting an excessive amount of stress on the tallness can put a strain on your neck and back and cause damage. You can turn your thighs inside by making your huge toes turn towards one another.

This will avert a lot of lower back clamping. Your pelvis ought to be attracted solidly to the mat. This will empower a superior lift of your upper body. Your hindquarters ought to be kept firm, however not hard. You could make utilization of the back and stomach muscles to lift yourself in the posture.

Appropriate Props:

A rolled up blanket is the perfect prop which can be used to practice to achieve the salabhasana benefits in the best possible way. This is mainly for the beginners for whom holding the correct posture is the most challenging part and rolling a blanket round the lower sternum area can prove to be very beneficial while performing the salabhasana yoga. You can sometimes also support your forehead with the rolled blanket prop if you have an injury or sprain and you feel the sting of pain when you are keeping your head without any support and your neck forms the base to take the load of your head This is because the head is like a tumbling ball and the balance has to be maintained properly.


When you think you have already been well accustomed to the basic salabhasana yoga or the locust pose you can get into some advancement. Like in case of the basic yoga posture in which you will have to lift the legs straight up from the pelvis, in this one you can simply start by clenching your knees and then basing the whole posture on your shins. Now do as it is by lifting your torso up and then try to spread your knees as much as you an. Make sure you do not try this posture before you are an expert in the basic pose.

Partner Effect:

A partner may prove to be very helpful while performing salabhasana or the locust pose. He can stand right behind you and then press on the triceps and then pull the hands up from the shoulder to the wrists against the resistance for you get more power and the effects to happen in a better way.