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Shalabhasana – Locust Posture

Translation: Shalabh – Locust; asana- pose.

Shalabhasana (the locust pose, or grasshopper pose) is an advanced pose that requires very strong back and core muscles.

Steps:

Shalabhasana - Locust Posture
  • Lie flat on your stomach, with the legs and feet together, toes pointing back.
  • Interlace your fingers and place them under your body (as in the photo). Stretch the chin forwards and place it on the ground.
  • Inhale, push the hands against the ground and lift both legs up using the lower back muscles (keep both legs together, thigh muscles engaged and toes pointing back).
  • Hold the position for as long as comfortable without straining, and breathe normally.
  • Exhale, and lower the legs.
  • If performing dynamically then inhale lift the legs up, hold for one breath, then exhale and lower the legs down. Repeat 10 times

Modifications for Shalabhasana:

  • Place your hands on the sides of your thighs, with the palms facing down, but in this variation, you might not be able to lift your legs as high.

Benefits:

  • Strengthens the lower back.
  • Massages the pelvic organs.
  • Relief from backache, mild sciatica, and slipped disc as long as the condition is not serious.
  • Tones and balances the functioning of the liver, stomach, bowels, and other abdominal organs.
  • Improves appetite, and digestion
  • Tones the hip muscles.

Contraindications:

  • Weak heart
  • High blood pressure
  • Coronary thrombosis.
  • Peptic ulcer,
  • Hernia,
  • Intestinal tuberculosis.

Looking for more postures? Try our asana library.