Shalabhasana, also known as Locust Pose, is a heart-healthy posture. It improves a person’s fitness and health by increasing blood circulation throughout the body. Shalabhasana is also beneficial for the back. This asana is recommended for people who have back pain. This asana helps to loosen the spine and reduce back stiffness. Shalabhasana is a powerful asana that can be practised on a regular basis.
Salabhasana is a backbending asana that reinforces the back while opening its front. Salabha means “locust” or “grasshopper” in Sanskrit, and asana means “pose” or “position” in Sanskrit.
What Does Shalabhasana Mean?
It’s done by laying on your stomach and then raising your upper or lower body off the surface, based on the difference. Arms and legs are also kept upright.
Salabhasana is also recognized as a locust posture in English. Salabhasana is believed to ease exhaustion and discomfort in addition to enhancing flexibility and strength. It is believed to alleviate discomfort by reversing the movement of slouching upwards, thus alleviating physical exhaustion generated by even more sitting. The muladhara (root) chakra, situated at the bottom of the spine, is thought to be balanced and aligned by salabhasana. As a result, this stance is linked to regaining a sense of protection and assisting the yogi in regaining a sense of grounding. Owing to the stress on the belly, it can also serve to activate the manipura (navel) chakra that is typically associated with inner power and self-esteem.
A backbend is present in all variants of locust pose, but various portions of the body can be elevated in certain variations. In yoga, for example, the head and upper body remain lowered while the legs are lifted. In another way, you can keep your hands and knees on the surface as your upper body lifts. Because of the additional strength needed to raise the arms, including clasping the hands behind the back, will make more difficult changes. Eventually, covers should be used to cushion the front of the body to prevent pain from ground pressure.
The Locust pose is a versatile pose for stretching the front of the body while strengthening the rear.
Its advantages also include the following:
- Muscles in the back and buttocks are toned
- The chest and shoulders are opened
- The abdominal organs are stimulated
- Lower back pressure is relieved, and you feel less tired as a result
Tips for Beginners
It can be difficult for beginners to perform salabhasana. Because of the contraction of the lower back muscles. In such circumstances, Ardha shalabhasana should be performed first. Ardha shalabhasana is a relatively easy pose for yoga and simultaneously strengthens your back muscles to master it.
Types of Locust Pose
There are two types of Salabhasana (Locust Pose). One is half Locust Pose or Ardha Shalabhasana, which is easier for beginners, and another one is Shalabhasana or the Full-Locust Pose.
Half-Locust Pose or Ardha Shalabhasana
- Lie on the chin stretched on your stomach and touch the floor. Keep your hands sideways.
- Bring your hands to support them slowly under the legs.
- Take a long, deep breath and raise your right leg as high as you can without straining, without bending the knees. Keep this position up to a maximum of half a minute for a few seconds.
- Remove the position slowly by returning the right leg to the initial position. Exhale throughout this process.
- Rest for a couple of seconds and take a natural and deep breath.
- Repeat the preceding steps with your left leg raised above the ground.
- A few alternate periods between the right leg and the left leg may be used for this method.
Shalabhasana or the Full-Locust Pose
- The full locust pose is similar to the half locust pose, except that you should lift both legs together in step 3 of the preceding section.
- Keep the place up to a maximum of half a minute for several seconds and without stress.
- Return to the starting position by bringing down both legs.
- You should rest after the asana, place your arms under the head and sit the head on one side like a cushion. In the resting position, breathe normally and deeply.
While doing yoga, there are certain disadvantages and contradictions. It should be avoided under the following conditions.
- High blood pressure
- Heart disease
- peptic ulcer
- Intestinal tuberculosis
- Back injury
- Mild sciatica
- Slipped disc
If you want to do it, under the guidance of a yoga expert, it is better to do it. Performing this pose, let’s unveil its benefits.
Benefits of Shalabhasana (locust pose)
- Contributes to weight reduction.
- The lower back, pelvic organs, knees, hip joints, and arms are all strengthened.
- The whole autonomy of the nervous system, particularly the parasympathetic system, is stimulated by Shalabhasana.
- Practicing the locust causes the nerves to stretch and improve the circulation of the blood, allowing a new circulation of the oxygenated blood.
- Since the neck and pelvis are widely spread in the parasympathetic nerves, the practice of this yoga pose is really very effective for health.
- Many acids, indigestibility, and other stomach conditions are cured.
- The memory power is increased.
Breathing during the exercise of the locust should be remembered. The practitioner must exhale and then inhale profoundly while lying flat in a pronounced position. Inhale, lift your legs as comfortably as possible. Hold the position while you keep your breath. Exhale as you bring your legs to the floor. Relax and breathe normally.
Things to Keep in Mind
- The shoulders should be as close to the ground as possible while performing the yoga pose.
- During the exercise, the chin should be connected to the ground.
- Both on the ground and in the elevated position, the legs should be straight and stretched.
- It should be pointed out on your toes and soles.
- Most of the body’s parts should be supported by the abdomen.
The Locust pose or the Shalabhasana is very helpful in strengthening your back and lower end. It not only stretches your back muscles, chest and spine but also helps you feel fully energized and rejuvenated. So, what are you waiting for to start practising yoga poses for gaining strength and optimal health.