Shalabhasana - Locust or Grasshopper Pose


Introduction to Shalabhasana

Shalabhasana (pronunciation: sh-la-bhaa-s-uh-naah) is the simplest asana in the 'back bent' group of yoga poses. Shalabha means a locust or grasshopper in Sanskrit. It is a morning yoga, but can be performed in the evening on empty stomach.

Scientific Way of Performing Shalabhasana

This is a lower back intensive asana and must be performed as instructed herein.

The right steps to perform Shalabhasana

  1. Lay on your abdomen with legs straight and hands besides your body.
  2. Your forehead should touch the floor.
  3. Exhale and lift your forehead, upper torso and hands and feet above the ground.
  4. Let your weight concentrate on the tailbone.
  5. Hold the position for 15 to 30 seconds and exhale.
  6. Slowly bring your head, upper torso, hands and legs slowly to the ground.
  7. Rest in relaxed position for few seconds and get up in the dog position with knees bent and weight resting on palms.
  8. Precautions to take while performing Shalabhasana
  9. Never perform this asana on full stomach.
  10. People experiencing neck pain can avoid lifting of the forehead.
  11. Beginners may find that their shoulder and elbow flexibility is not sufficient to allow them to get the hands palm down right underneath the body.

Who can and can't perform Shalabhasana

It is a great asana to strengthen back muscles. However it is not advised for the following situations:

  1. People having knee pain or joint pain.
  2. Pregnant women.
  3. People with neck problems, spondylitis etc.
  4. Back injury and headache.

Variations in Shalabhasana

Shalabhasana is a part of back bent asana group which include Bhujangasana, Dhanurasana, Halasana.

It has two variations:

  1. Ardha Shalabhasana (Half Locust Pose)
  2. Poorna Salabhasana (Full Locust Pose)

Health Benefits of Shalabhasana

  1. This pose invigorates the entire body, stimulates the internal organs, as well as enhances the circulation of blood.
  2. This asana helps to regulate the acid-base balance in the body.
  3. The arms, thighs, shoulders, legs, calf muscles, and hips are strengthened through this asana.
  4. The back is also toned and strengthened. This asana also encourages a healthy posture.
  5. It regulates metabolism and helps you lose weight.
  6. It also helps reduce stress and tension.


This yoga helps to strengthen your back muscles. Let us know what other benefits you got from practicing this asana.

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