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The word Shalabhasana
comes from the Sanskrit word “Shalabh”
meaning locust or grasshopper, a type of insect that lives on the ground. During
the pose, the body resembles a ‘shalabh’ or ‘locust’ and hence the name.
benefits of locust pose are manifold;
however, one of the primary benefits is that it keeps your body supple and lets
you use your body weight to achieve optimum results.
How to get into this pose
- Lying on the abdomen with your abdomen firmly
pressed to the ground; place the hands by the side of your body.
- While inhaling, lift the legs as well as the upper
- Use the strength of the inner thighs gradually lift
the legs upwards and do not bend the knees. Your body weight rests on the
abdomen and the lower ribs.
- After holding the pose for
about a minute, slowly release.
- Repeat the same for both the
- While performing the asana on
the legs separately, alternate slowly and do not go for jerky movements.
- Repeat the same process for
both the legs at least 4 to 5 times.
- Lie on your stomach with your
abdomen firmly on the ground, while straightening your right hand, touch your
ears and head (keeping your right hand straight on the ground in a resting
- Keep the hands at the back.
- While inhaling lift your head
and your right hand, above the ground level.
- Holding this position for some
time, inhale and exhale slowly go back to normal position.
- Repeat the same with alternate
hands and feet.
- Lie on your stomach.
- Taking both hands back hold one wrist with the
- Inhale and lift your chest looking upwards.
- Slowly lift your body from both sides.
- Exhale and return to the initial position.
5 Health Benefits of
- Strengthens the abdominal and
back muscles – One
of the major benefits of Shalabhasana
is that it assists in keeping the abdominal and back muscles healthy and
strong. The asana puts a significant amount of pressure on the abdomen and back
which in turn stimulates the muscles of these body parts. Apart from that,
daily practice of the asana also enhances flexibility and reduces stiffness in
the spinal cord.
- Improves Digestion Ability – People who indulge in the
regular practice of Shalabhasana boast of good digestive power. The inner
intestine and stomach gets a good massage from this asana which enhances the
digestive ability. Also, people suffering from ailments like constipation can
get relief with the daily practice of the locust pose. The production of
enzymes and digestive juices is promoted through this asana resulting in better
health through proper digestive ability.
- Promotes Better Blood
Circulation –In order to
perform the pose, a person needs to lie down which reduces the pressure on the
cardiovascular system.This allows
in smooth flow of blood throughout various parts of the body. Among the health benefits of locust pose worth
mentioning, cardiovascular health certainly remains at the top. In this age of
ultra-modern lifestyle, high cholesterol, stroke, heart attack, etc. have
become quite common even among the younger generation. A few minutes of
Shalabhasana every day can keep at bay such diseases and help in maintaining a
good cardiovascular health.
- Increases Sexual Stamina – Several studies and researches
have confirmed that Shalabhasana can increase sexual stamina and strength if
practiced over a period of time. The reason being, the asana squeezes and
stimulates the sexual organs of the body which leads to more blood flow in the
region. When the organs are nurtured in a good way, their performance also
- Excellent source of stress and
tension reduction –This
asana boasts of a plethora of physical health benefits. However, along with the
physical health benefits, this also brings about calmness and control of the
mind and is an excellent source of concentration and restoring mental peace.
Advanced version of viparita shalabhasna is a nomenclature used to
indicate two strong back bends. It is an advanced asana and it is the third in
the series of Ashtanga Yoga. Viparita Shalabahasana or inverted is the next
phase of Shalabhasana. This variation of the asana provides the full-fledged benefits of
to the pose
In order to achieve optimum health
benefits for the locust pose, try to carry out the modifications
- Upon placing a folded blanket under the hips or thighs or a blanket or bolster below the thighs and a blanket below the rib cage, try this pose. It helps those struggling to keep your feet up and hinging your body on the lower abdomen.
- In order to support your lower back spread the arms to the sides and over the head.
- In order to get into the Vinyasa flow, the following poses can be performed as postures leading up to this pose – Cobra, Snake.
- Also, a Bow or Crocodile pose can be used as an after posture.