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.
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Introduction to the Asana
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
Related Asanas
Supta padangushthasana
सुप्त पदंगुष्टासन / Reclining Posture
The Sanskrit name is derived from Supta (सुप्त) meaning 'supine or recline', …
Paschimottanasana
पश्चिमोत्तानासन / Seated Forward Bend
The Sanskrit name is derived from three Sanskrit words: Paschima (पश्चिमा) meaning …
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