Shalabhasana – Locust Pose In Yoga

Shalabhasana - Locust Pose In Yoga, How to do Shalabhasana - Locust Pose In Yoga, Benefits of Shalabhasana - Locust Pose In Yoga, Precautions, & a note for yoga practitioners

Shalabhasana (locust pose) a part of the backward bending yoga poses mentioned in the book “Asana Pranayama Mudra Bandha” by Swami Satyananda Saraswati. They are a part of postures that turn the body out to face the world. They are stimulating and extraverting. In this article, we will easily and comprehensively learn how to do Shalabhasana – Locust Pose In Yoga, breathing pattern while doing this yoga pose, benefits of Shalabhasana – Locust Pose In Yoga, its various variations, precautions, and notes for practitioners.   

How to do Shalabhasana – Locust Pose In Yoga

  • Lie flat on the stomach with the legs and feet together and the soles of the feet uppermost.
  • The arms may be placed either under the body or by the sides, with the palms downward or the hands clenched.
  • Stretch the chin slightly forward and rest it on the floor throughout the practice.
  • Close the eyes and relax the body.
  • This is the starting position.
  • Slowly raise the legs as high as possible without straining, keeping them straight and together.
  • The elevation of the legs is produced by applying pressure with the arms against the floor and contracting the lower back muscles.
  • Hold the final position for as long as is comfortable without strain.
  • Slowly lower the legs to the floor.
  • This is one round.
  • Return to the starting position and relax the body with the head turned to one side.
  • Allow the respiration and heartbeat to return to normal. 

Breathing pattern while doing Shalabhasana – Locust Pose In Yoga

  • Inhale deeply in the starting position.
  • Retain the breath inside while raising the legs and holding the position. Exhale while lowering the legs.
  • Beginners may find it helpful to inhale while raising the legs.
  • Advanced practitioners may exhale after returning to the starting position.


  • Most beneficial when performed after bhujangasana and before dhanurasana.

Benefits of doing Shalabhasana – Locust Pose In Yoga

  • Shalabhasana strengthens the lower back and pelvic organs, and provides relief from backache, mild sciatica and slipped disc as long as the condition is not serious. 
  • It tones and balances the functioning of the liver, stomach, bowels and other abdominal organs, and stimulates the appetite. It tightens the muscles of the buttocks and causes the body to do vajroli mudra spontaneously.

Precautions while doing Shalabhasana – Locust Pose In Yoga

  • Shalabhasana requires a great deal of physical effort, so it should not be practised by people with a weak heart, coronary thrombosis or high blood pressure. 
  • Those suffering from peptic ulcer, hernia, intestinal tuberculosis and other such conditions are also advised not to practise this asana.

Backward Bending Yoga Poses Series

Shalabhasana – Locust Pose In Yoga is a part of the Backward Bending Yoga Poses Series. Backward bending poses and Shalabhasana – Locust Pose In Yoga come under the intermediate level yoga poses. In case you are a beginner in yoga, you should explore the beginner group of yoga poses. These include  Pawanmuktasana seriesrelaxation postures in yogameditation postures in yogavajrasana group of asanasstanding asanasSurya Namaskara (Sun salutation), and Chandra Namaskara (moon salutation).

Backward bending yoga poses are postures that turn the body out to face the world. They are also dynamic postures that move counter to gravity and, there­fore, require strength and energy to perform. The general benefits include stretching the abdominal muscles, toning, and strengthening the muscles controlling the spine.

The backward bending yoga pose series includes the following 13 yoga poses

  1. Saral Bhujangasana – Easy Cobra Pose In Yoga.
  2. Bhujangasana – Cobra Pose In Yoga
  3. Tiryaka Bhujangasana – Twisting Cobra Pose In Yoga
  4. Sarpasana – Snake Pose In Yoga
  5. Ardha Shalabhasana – Half Locust Pose In Yoga
  6. Shalabhasana – Locust Pose In Yoga
  7. Saral Dhanurasana – Easy Bow Pose In Yoga
  8. Dhanurasana – Bow Pose In Yoga
  9. Kandharasana – Shoulder Pose In Yoga
  10. Ardha Chandrasana – Half Moon Pose In Yoga
  11. Utthan Pristhasana – Lizard Pose In Yoga
  12. Setu Asana – Bridge Pose In Yoga
  13. Gomukhasana – Cow’s Face Pose In Yoga

We hope that through this article you were able to understand how to do the Shalabhasana – Locust Pose In Yoga easily, its benefits, and precautions.

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