Its name is a combination of the Sanskrit words sabha, which means “locust” or “grasshopper,” and asana, which means “posture” or “seat.”

Depending on the version chosen, it is done by lying on one’s tummy and elevating either the upper body or lower body off the ground. Legs and arms are kept straight.

The English word for Salabhasana is Locust Pose. In addition to enhancing flexibility and strength, salabhasana is believed to ease tension and exhaustion. It is said to reduce stress because it prevents slouching forward, which lessens physical tiredness brought on by prolonged sitting.

Salabhasana is traditionally said to align and balance the Muladhara (root) chakra, located at the base of the spine. As a result, this pose is related to regaining a sense of security and giving the yogi a sense of grounding. The pressure on the belly may also help to stimulate the Manipura (navel) chakra, which is historically linked to inner power and self-esteem.

Steps of Salabhasana

Anyone who has a prolapsed uterus or has significant menstrual problems should avoid the locust pose. For such individuals, the pressure that this stance places on the abdomen may be harmful. The prone posture increases pressure on the chest and abdomen even while the heart is open, making it undesirable for people with asthma.

Therefore, if you do not fall into this category, follow these instructions to strike the locust pose:

  1. Lie on your stomach.
  2. Align your feet and spread your big toes while squeezing your toenails. Your quadriceps contract as a result.
  3. Make a hand gesture behind you.
  4. Extend your lower back and rotate your inner thighs.
  5. While keeping your hands lightly on the mat, lift your legs, chest, and head.
  6. Maintain a slight roll of the shoulders away from the floor.
  7. Instead of lifting your chin, lift your sternum.


Salabhasana Benefits

Salabhasana has several health benefits, and those who do it get stronger and more physically fit. Benefits of Salabhasana are:

  1. Salabhasana helps and enhances a person’s posture. Since backaches and disorders with the spine are closely related to bodily posture, this aids in their prevention.
  2. As the actor lies on his stomach, the stance stimulates and strengthens the abdominal organs. Daily, the Salabhasana stance helps to quickly alleviate any digestive and abdominal issues.
  3. The Salabhasana pose improves a person’s mental health while lowering stress levels in the body.
  4. Salabhasana yoga greatly extends the shoulders, chest, thighs, and abdomen, increasing flexibility.
  5. The back, arms, legs, and buttocks muscles are strengthened. Benefits of the locust position include relief from all joint and muscle discomfort.
  6. If a person has a mild case of a slipped disc, sciatica, or back discomfort, salabhasana helps them recover.
  7. Salabhasana yoga promotes appetite, therefore persons who have issues with their appetite can practice it and become better.
  8. Salabhasana effectively enhances the activities of the liver and stomach.
  9. It corrects irregular bowel motions and promotes the appropriate and improved operation of the bowels.
  10. Locust stance has the advantage of properly regulating the body’s acid-base balance.
  11. It improves blood flow throughout the body.
  12. It controls metabolism, which aids in weight loss.
  13. It appears to lower hypertension.
  14. Because it improves concentration, it is advised for young children.
  15. It treats knee arthritis and hamstring issues, according to number 24.
  16. It activates all aspects of the nervous system, particularly the parasympathetic branch of it.

Salabhasana Variations

The half locust position is a lifted upper body version of Salabhasana. The following are the Variations of Salabhasana:

  1. Lifting the upper body is the first version of a half-locust stance. Here the hands are intertwined behind you and the concentration is on the upper back muscles.
  2. The next variant involves elevating both legs while maintaining a flat upper body. Never forget to maintain your palms flat on the ground either under your thighs or your forehead.
  3. The third version calls for you to elevate one leg at a time while carrying out the second variation.

Each of these stances should be held for 30 seconds, followed by a gentle, controlled release. No need to hurry. At least ten times, or as many as you feel comfortable doing, should be repeated.

What Bad Effects Does Salabhasana Have?

When the Salabhasana is done incorrectly or by someone who has other health problems, there are a few paradoxes and negative repercussions that result. As follows:

  • A significant back injury could result. This adverse effect is more likely to impact people with weak backs and spines as well as those with inadequate bone density.
  • People who have neck injuries or other neck issues should take extra precautions to maintain a neutral neck position by gazing at the ground. Such individuals can use a folded, thick blanket as a forehead support to prevent needless strain.
  • Salabhasana is known to give some people headaches, which results in extreme and unavoidable exhaustion.
  • In extremely rare instances, practicing Salabhasana while experiencing indigestion, flatulence, or both might be problematic for the stomach.
  • When performed incorrectly, the Salabhasana pose can lead to lower back pain concerns and other back-related health problems.

What safety precautions are observed when practicing Salabhasana yoga?

While practicing Salabhasana yoga, there are a few safety measures that should be observed and kept in mind. As follows:

  • Go slowly and don’t rush your movements.
  • Avoid pushing your body past its breaking point.
  • It yoga is not recommended for people with high blood pressure or weak hearts because it is not suited to their medical needs.
  • It should not be performed by anyone who has abdominal TB, stomach ulcers, a hernia, or symptoms similar to these.
  • During the entire Salabhasana locust pose practice, be careful not to budge the knees and maintain a straight posture.
  • Do not lift your chin off the ground or make a strong effort to keep it there.
  • However, this is false for those who suffer from migraines, accidents, or spondylolisthesis.
  • This asana is not appropriate for ladies who are pregnant or menstrual.
  • Patients with glaucoma must never, under any circumstances, perform it.


Master Salabhasana, one of the more difficult asanas, will take a lot of work. For best outcomes, it must unavoidably be carried out in the early morning hours. However, if practiced in the evening hours of the day when under the pressure of a demanding schedule, nothing bad will happen. The sole requirement is that it must be performed on an empty stomach because it is one of the most effective yoga asanas for developing the abdominal muscles.

Adho Mukha Svanasana Yoga:- Embrace Strength and Stability

Frequently Asked Question (FAQs) – Salabhasana

1. What Is It?

A. It, also known as Locust Pose, is a yoga asana that involves lifting the legs, chest, and arms off the ground while balancing on the abdomen. The name “Salabha” translates to “locust” in Sanskrit, and this pose emulates the posture of a locust in flight.

This asana is often practiced as part of the Hatha Yoga tradition and is renowned for its ability to strengthen the back, tone the abdominal muscles, and improve posture.

2. How Do You Perform Salabhasana?

A. Performing it correctly requires proper technique and alignment. Follow these steps to master the pose:

  1. Starting Position: Lie down on your belly with your arms alongside your body, palms facing up. Keep your legs together and forehead on the mat.
  2. Inhale and Lift: Inhale deeply as you lift your legs, chest, and head off the ground simultaneously. Keep your gaze forward to avoid straining your neck.
  3. Engage Your Muscles: Engage your back muscles to lift your legs higher. Ensure your toes point backward.
  4. Hold and Breathe: Hold the pose for a few breaths, breathing deeply and evenly.
  5. Exhale and Release: Slowly exhale as you lower your body back to the starting position.
3. What Are the Benefits of Salabhasana?

A. It offers a plethora of benefits for both the body and mind:

  • Strengthens the Back: This pose is excellent for alleviating lower back pain and strengthening the muscles of the spine.
  • Tones Abdominal Muscles: Salabhasana engages the abdominal muscles, helping you achieve a flat and toned midsection.
  • Improves Posture: Regular practice can correct poor posture and promote an upright spine.
  • Stress Reduction: The stretching and relaxation involved can help reduce stress and anxiety.
  • Enhances Blood Circulation: Improved circulation leads to better oxygenation of the body’s cells.
4. Are There Variations of Salabhasana?

A. Yes, there are several variations of Salabhasana that cater to different skill levels and objectives. Some common variations include:

  • Ardha Salabhasana (Half Locust Pose): In this variation, you lift only one leg and the chest off the ground while keeping the other leg grounded.
  • Poorna Salabhasana (Full Locust Pose): This advanced version involves lifting both legs and the chest simultaneously, creating a more profound backbend.
  • Viparita Salabhasana (Inverted Locust Pose): In this variation, you lift your legs and chest while balancing on your shoulders, creating an inversion.
5. Is Salabhasana Suitable for Beginners?

A. It can be challenging for beginners due to its back-strengthening nature. However, with proper guidance and gradual progression, beginners can incorporate this pose into their practice. It’s essential to focus on alignment and not push beyond your comfort zone to avoid straining the lower back.

6. How Can I Safely Incorporate Salabhasana into My Yoga Routine?

A. To safely incorporate Salabhasana into your yoga routine, follow these tips:

  • Warm up your body with gentle stretches and poses.
  • Perform Salabhasana in the middle or towards the end of your practice.
  • Use props like a yoga block under your pelvis to ease into the pose.
  • Engage your core muscles to support your lower back during the pose.
  • Listen to your body and avoid overexertion.
7. Can Salabhasana Help Alleviate Back Pain?

A. Yes, Salabhasana is renowned for its therapeutic benefits in alleviating lower back pain. By strengthening the muscles of the spine and improving posture, this pose can offer relief to individuals suffering from mild to moderate back discomfort. However, it’s crucial to consult a healthcare professional before using yoga as a sole treatment for chronic back issues.

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