Shalabhasana | Locust Pose: Steps and Benefits Explained

Shalabasana is beneficial in strengthening and increasing the flexibility of the entire spine. It is a ‘must do’ pose for those suffering from back-related ailments.

Shalabhasana - Locust Pose

Stepwise instruction to do the asana:

  • Lie down with your stomach on the ground.
  • Bring your legs near to each other.
  • Fold both of your palms into fists and place them under your thighs.
  • Your chin should be touching the ground.
  • As you breathe in, lift your left leg without bending at the knee joint.
  • Now slowly breathe out and as you breathe out, bring your left leg to the ground.
  • Similarly, repeat the above-mentioned steps for your right leg.
  • You can also do the practice by raising both the legs together.
  • You can repeat the practice for five times or more based on your tolerability.
  • Remember that your chin will be on the ground throughout the practice.



  • It reduces stiffness and gives a good stretch to the lower back.
  • It strengthens the muscles of the lower back, hence helpful in people who work sitting for long hours (e.g. bank employees, IT professionals, etc.).
  • It reduces excess fat in the abdomen, waist, thighs and hip region.

Shalabhasana - Locust Pose


  • It reduces depression.


  • It increases your self-confidence.


  • People with any abdominal injuries should avoid this practice.
  • Women during menstruation or pregnancy should not do this practice.

Consult a top Yoga & Naturopathist

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  • Asana, Pranayama, Mudra, Bandha. Yoga Publications Trust, Munger,  Bihar, India. Published in 2008.

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