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Shalabhasana (Therapy)

शलभासन / Locust pose

October 8, 2024

Table of Contents [Expand All]
Introduction to the Asana

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.

Benefits
  • Strengthens the lower back, pelvic organs, legs, hip joints and arms
  • Relief in backache, mild sciatica pain and slipped disc
  • Favourably activates the kidneys, liver and all the organs of the lower part of the body
  • Stimulates the appetite
Ailments Tackled
  • Aids digestion and relieves gastric troubles
  • Mild sciatica and slipped disc
Steps to perform the Asana: Shalabhasana (Therapy)
  • Begin by lying on your abdomen (prone position) on a yoga mat with your legs extended and your arms resting alongside your body.
  • Ensure that your forehead is resting on the mat and your chin is slightly tucked in to lengthen the back of your neck.
  • Press your pelvis into the floor and firm your buttocks to support your lower back.
  • Rest your arms alongside your body with your palms facing down.
  • Now place your hands below your pelvic area.
  • On an exhalation lift your legs off the mat.
  • Keep your gaze directed downward to maintain length in your neck and avoid compressing your cervical spine.
  • Keep your legs straight and engaged, with your toes pointing out.
  • Lengthen through the back of your neck, keeping your chin slightly tucked toward your chest.
  • Ensure that your gaze remains downward to avoid straining your neck.
  • Hold the pose for 15-30 seconds, breathing deeply and evenly.
  • Focus on maintaining stability and strength throughout your entire body.
  • Slowly lower your legs back down to the mat.
  • Rest for a few breaths in Makarasana (Crocodile Pose) to release any tension in your lower back.
Key Alignment Points
  • Engage your abdominal muscles by drawing your navel toward your spine.
Common Misalignments / (Mistakes)
  • 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.
Contraindication / Cautions
  • 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
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