Health Benefits of Shalabhasana (Locust Pose) and How to Do It

Introduction

Shalabhasana, or the locust pose, offers numerous benefits for physical and mental well-being. This yoga posture enhances flexibility, strengthens the back, and promotes relaxation. Practising Shalabhasana can help alleviate stress and improve posture, making it a valuable addition to any fitness routine. Engaging in this pose not only tones the body but also fosters a deeper connection between mind and body, enhancing overall health and vitality.

What is Shalabhasana?

Shalabhasana, originating from the Sanskrit words ‘salabha’ meaning grasshopper and ‘asana’ meaning posture, is a yoga pose that emulates a locust in flight. When you perform Shalabhasana, you adopt a prone posture, lying on your stomach with your arms under your body while lifting your legs and chest off the ground. This pose might look simple, but it provides remarkable benefits.

What makes Shalabhasana stand out are its benefits. Not only does it strengthen your back muscles and enhance spinal flexibility, but it also invigorates your digestive system. Practising Shalabhasana regularly can improve blood circulation, tone the lower back, and foster emotional well-being by mitigating stress and anxiety. These benefits make Shalabhasana an ideal choice for those  aiming to enhance their physical fitness while achieving mental clarity.

How to do the Shalabhasana

To perform the Shalabhasana, or Locust Pose, follow these steps:

1. Find a comfortable space and lay a yoga mat down. Lie flat on your stomach.
2. Make sure your body is aligned straight, with legs extended and feet apart at a hip-width distance.
3. Place your arms beneath your body, palms facing downwards.
4. Take a deep breath in. As you do so, lift your chest, arms, and legs from the ground all together. This will engage your back muscles.
5. Keep a neutral neck posture and gaze forward slightly.
6. Hold this pose for about 15 to 30 seconds, making sure you breathe steadily.
7. To release the pose, exhale and slowly lower your body back onto the mat.

Benefits of Shalabhasana

Shalabhasana offers numerous health benefits that are advantageous for both your physical fitness and holistic well-being.

Here are key benefits of practicing Shalabhasana:

1) Strengthens the Back Muscles

One of the primary benefits of Shalabhasana is its ability to strengthen the paraspinal muscles along the lower and middle back. The lift involved in this pose engages the erector spinae, glutes, and hamstrings, which are essential for posture and spinal support. This can be especially helpful for individuals with sedentary lifestyles or jobs requiring prolonged sitting.

2) Improves Core Strength

Shalabhasana also enhances core strength significantly. The abdominal muscles are engaged during the pose which stabilises the body and provides a solid foundation for other movements. A strong core is vital for overall fitness – it supports balance, improves posture, and enhances functional movements in daily life.

3) Enhances Flexibility

This pose gently stretches the anterior side of the body, including the hip flexors, shoulders, and chest, while extending the spine. Over time, consistent practice of Shalabhasana can increase flexibility in these areas, reduce muscular tension, and improve your range of motion.

4) Improves Posture

Regular practice of Shalabhasana can lead to a better posture. By strengthening the back and core muscles, the pose encourages proper alignment of the spine. An improved posture not only enhances your physical appearance but also reduces strain on the neck and shoulders, contributing to more comfortable daily movements.

5) Stimulates Abdominal Organs

The mild compression of the abdomen during Shalabhasana stimulates internal organs such as the intestines, stomach, and liver. This may help promote digestion and improve metabolism. Some practitioners report relief from mild digestive discomfort or bloating following regular practice.

6) Boosts Blood Circulation

Lastly, practising Shalabhasana boosts blood circulation throughout the body. The elevation of your legs and torso encourages blood flow to vital organs and muscles, enhancing oxygen delivery and nutrient absorption. As a result of improved circulation, you might experience increased energy levels and a greater sense of vitality.

Also Read: 10 Natural Remedies for Lower Back Pain

Risks of Exercise

While the locust pose has several health benefits, it’s also important to understand some risks of the pose. The pose increases intra-abdominal and intrathoracic pressure, which may worsen certain conditions. People with glaucoma or high intraocular pressure may also want to avoid it due to transient pressure changes during the pose. Always consult with a qualified yoga therapist or healthcare professional before beginning if you have medical concerns.

Maintaining proper form and engaging the correct muscle groups is crucial to avoid lower back strain. It is better to perform the pose for a shorter duration with correct alignment than to overexert yourself.

Conclusion

Shalabhasana is a simple yet powerful yoga pose with multifaceted health benefits. It strengthens key muscle groups, improves posture and flexibility, stimulates digestion, and boosts circulation. Beyond physical improvements, it also enhances mind-body awareness and promotes emotional balance.

When practising Shalabhasana, pay attention to your body’s signals and ensure you are following the correct technique. Over time, consistent practice can lead to profound improvements in both physical and mental well-being. As with any physical practice, moderation, mindfulness, and consistency are key.

Incorporating Shalabhasana into your yoga or fitness regimen could be a significant step towards a healthier, more grounded lifestyle.

FAQs

References

• https://www.researchgate.net/profile/Kirti-Bhati/publication/384197381_REVIEW_ON_SALABHASANA/links/66edf70d6b101f6fa4f885d7/REVIEW-ON-SALABHASANA.pdf
• Negi, A., Singh, G., Guru, D., Pal, S., & Ayurvedic, G. (2025). AN ANATOMICAL ANALYSIS OF BHUJANGASANA AND SHALABHASANA FOR COMPREHENSIVE HEALTH *Corresponding Author. Certified Journal │ Negi et Al. World Journal of Pharmaceutical Research 317 World Journal of Pharmaceutical Research SJIF Impact Factor 8, 14(2), 317–331. https://doi.org/10.20959/wjpr20252-35230
• https://www.researchgate.net/profile/Kirti-Bhati/publication/282972761_CLINICAL_STUDY_ON_EVALUATION_OF_ROLE_OF_BHUJANGASANA_AND_SHALABHASANA_IN_KATISHOOL_IN_HEAVY_VEHICLE_DRVERS/links/5624782208aea35f268690cf/CLINICAL-STUDY-ON-EVALUATION-OF-ROLE-OF-BHUJANGASANA-AND-SHALABHASANA-IN-KATISHOOL-IN-HEAVY-VEHICLE-DRVERS.pdf
• https://www.researchgate.net/profile/Neha-Verma-89/publication/381927496_Yogic_management_for_Chronic_Lower_Backache_with_Stress_Yogic_management_for_Chronic_Lower_Backache_with_Stress/links/66854404714e0b03154332cc/Yogic-management-for-Chronic-Lower-Backache-with-Stress-Yogic-management-for-Chronic-Lower-Backache-with-Stress.pdf
• Apte, Gauri M;Venkataraman, Brinda;Apte, Makarand;Pranita, A. (2025). Effect of short-term practice of Yoga on pulmonary functions. Journal of Research in Medical Education & Ethics, 2(2), 104–108. https://www.indianjournals.com/ijor.aspx?target=ijor:jrmee&volume=2&issue=2&article=004