Shalabhasana - Locust pose: How to do, Benefits & Precautions

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February 9, 2022

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Shalabhasana is one of the most well-known poses of Yoga. Shalabhasana is also known as the locust pose. It is one of the most effective back bending asanas in Yoga. It is an intermediate yoga asana.

Salabhasana can be one of the most challenging yoga postures there is. Salabhasana can be especially challenging or intimidating for people who do not practice yoga or any other exercises regularly. However, with regular practice, one can achieve this seemingly challenging yet very interesting pose and avail the various benefits of locust pose.

Shalabhasana can prove to be a great posture for people who are not so flexible or have a rigid body structure. It can be extremely helpful in increasing their flexibility, balance, and strength. The pose requires some abdominal and back strength as well as mental fortitude to hold the pose for a few breaths.

In this article, we will tell you how to do Shalabhasana or Locust pose, the benefits of locust pose, and the precautions you need to take while performing it.

How to Do Shalabhasana or Locust Pose?

Let us tell you how to do the salabhasana yoga pose step by step:

For the starting position, lie down on the floor or the yoga mat on your belly and keep your arms along the side of your body with your palms facing downwards.
Now, as you breathe in, lift your upper torso and your legs.
As you lift your legs, make sure that your knees are straight and your arms are lifted alongside your body.
Make sure that the weight of your body is resting on your lower ribs, belly, and pelvis.
Now, try to hold the salabhasana yoga pose for a few breaths.
Slowly, bring your legs and head down to the floor and come back to the starting position.
This is one rep.
Repeat the posture two to three times.

Here are some points you should remember while practicing the salabhasana yoga pose:

While performing salabhasana, your shoulders should be as close to the ground as possible.
While in salabhasana yoga pose, your legs should be straight and should stretch both whiles on the ground as well as when raised.
In the salabhasana locust pose, your toes and soles should be pointed.
While in locust pose, your abdomen should sustain most of the body parts.
While practising the salabhasana yoga pose, you need to be careful of your neck. Make sure to keep the back of your neck long and your chin slightly tucked in in order to avoid crunching your neck in a locust pose.
Make sure you do not raise your shoulders to your ears.

If this posture is too challenging for you, there is a comparatively easier posture derived from the salabhasana yoga pose called Ardha salabhasana. The posture involves lifting only one leg and comes with a host of Ardha salabhasana benefits.

What are The Benefits of Shalabhasana or Locust Pose?

There are various salabhasana benefits that come with performing this posture. Here are a few locust pose benefits.

Salabhasana yoga pose strengthens the muscles of the body. Salabhasana pose works on and strengthens the spine, arms, buttocks, thighs, legs, and calves.
Salabhasana pose is a good pose to practice stretching in the shoulders, chest, belly, thighs, abdominal organs, and back muscles.
Practising locust pose ensures healthy stretching of the nerves and improves the blood circulation resulting in the circulation of newly oxygenated blood.
Salabhasana Locust pose boosts the function of the nervous system and enhances its activity. Salabhasana Locust pose stimulates the entire autonomic nervous system, especially the parasympathetic part of it.
Practising locust pose causes suitable massage of the abdominal organs and may help the practitioners in overcoming many diseases and disorders while boosting healthy digestive function and relieving gastric trouble and flatulence.
Practising shalabhasana exerts adequate pressure in the abdominal region of the body. This can transmit to some vital organs of the body such as the lungs and the heart, enhancing the efficiency of these organs.
Practising shalabhasana pose causes adequate stretching of the spine and may therefore be beneficial for the sacral as well as the lumbar region of the spine.
Practising shalabhasana also benefits the bladder and the prostate gland.
Practising shalabhasana may help in burning fat and aiding fat loss.
Practising locust pose can be helpful in rectifying neck pain, strengthening the neck muscles, and repairing the defects in the neck joints.
Practising salabhasana locust pose may help cure problems related to menstruation.

Those are a host of locust pose benefits for one pose alone. All the above benefits are the same as Ardha salabhasana benefits. In order to avail all the salabhasana benefits, it is vital that you practice the posture regularly and grow in it.

What are Precautions Related to Shalabhasana or Locust Pose?

Each yoga posture comes with its own set of rules and its own set of precautions. Here are a few precautions to keep in mind while performing salabhasana locust pose.

Those suffering from Sciatica pain, slip disc problem, back injury, or acute back pain should not practice shalabhasana.
Shalabhasana should not be practiced by pregnant women.
Those who have high blood pressure or asthma should not practice shalabhasana.
Those suffering from Hernia, peptic ulcer, intestinal tuberculosis, etc. should not practice shalabhasana.
Do not practice shalabhasana if you are having a headache.
If you’re planning to practice the posture and avail the many salabhasana benefits, make sure you follow the steps of practicing this asana correctly.
Do not practice shalabhasana if you face any sharp pain while practising the posture.
Do not practice the salabhasana yoga pose if you’ve had abdominal surgery.
Always consult with your doctor or physician before starting salabhasana yoga pose practice.

Whether you are a hatha yoga enthusiast or vinyasa, shalabhasana is a great posture to aim for with regular practice. You can add this very effective pose to your home workout routine. You may find various online yoga classes that will show you how to practice this very effective yoga pose. It is a good idea to practice it in your bedtime yoga routine.

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