Shalabhasana (Therapy)

The Sanskrit name is derived from Salabha (शलभा) meaning locust and āsana (आसन) meaning “posture” or “seat” *The pose resembles that a locust resting on the ground.

• Begin by lying on your abdomen (prone position) on a yoga mat with your legs extended and your arms resting alongside your body.

• Place a folded blanket under your lower abdomen and pelvis to provide gentle support and comfort.

• Position a pillow as shown in the accompanying images or video to provide additional support during the practice.

• Keep your forehead resting on the mat and your chin slightly tucked to maintain length in the back of your neck.

• Press your pelvis gently into the support and engage your buttocks to provide stability to your lower back.

• Rest your arms alongside your body with your palms facing down.

• Place your hands underneath your pelvic area for additional support, as shown in the accompanying images.

• On an exhalation, slowly lift your legs off the mat while keeping them straight and engaged.

• Keep your gaze directed downward and maintain a long neck to avoid unnecessary strain or compression in the cervical spine.

• Keep your legs straight and active, with your toes pointing outward.

• Maintain steady and even breathing while holding the position.

• Hold the pose for 15–30 seconds, or for a duration that is comfortable for you.

• Focus on maintaining stability and strength throughout your body without straining the lower back.

• Slowly lower your legs back down to the mat with control.

• Carefully remove or adjust the props as needed.

• Rest for a few breaths in Makarasana (Crocodile Pose) to release tension and allow the lower back to relax.

• Engage your abdominal muscles by drawing your navel toward your spine.

• Don’t raise your shoulders toward your ears, which can strain neck muscles

• Don’t bend your knees, which will compromise the action of your legs and adds pressure to your lower back

• Avoid collapsing into your lower back by maintaining engagement in your core muscles.

• Avoid if suffering from ulcers or hernia, hypertension, heart ailments

• Avoid in case of arthritis of hip or knees

• Avoid during pregnancy

• Avoid in case of glaucoma