Shalabasana, also known as the locust pose, is a yoga asana that strengthens the back muscles and improves posture. To practice this asana, one lies on the stomach with the chin resting on the floor and the arms placed by the side of the body. The legs are lifted off the ground while keeping them straight and firm. The shoulder blades are squeezed together while lifting the legs and the head up towards the ceiling. The gaze is directed towards the front to maintain balance. This asana stretches the muscles in the thighs, abdomen, and chest, and also improves digestion and blood circulation. It is recommended for those with lower back pain and to improve overall spinal health.
सालभो भुजङ्गपदैश्च विशुद्धं कृत्वा वायुमन्तःस्तम्।
नाभिं च शिरश्च तथैव शीरः कृत्वा धृत्वा पदः स्वं भुजं उत्क्रम्य॥
“Salabho bhujanga-padaisca vishuddham kritva vayum antahastam |
Nabhim ca shirasca tathaiva shirah kritva dhrtvapadah svam bhujam utkramya ||”
This sloka translates to “Having purified the air within the body with Salabha (Locust) by lifting the legs, chest, navel, head and hands off the ground like a snake, he should raise his foot and hold it with his hands.” It highlights the physical aspects and benefits of Shalabasana, encouraging practitioners to lift and engage various parts of their body for purification and strengthening.
Meaning of Shalabasana and Where it Came From
The name “Shalabasana” is derived from the Sanskrit words “shalabha” meaning locust or grasshopper, and “asana” meaning pose. In this yoga posture, the body resembles a locust, hence the name.
For centuries, Shalabasana has been an integral part of the traditional Hatha yoga practice in India, where it originated and has been practiced for thousands of years. It is one of the many asanas mentioned in the ancient text, the Hatha Yoga Pradipika.
Shalabasana is a backbend pose that strengthens the muscles in the back, buttocks, and legs. It also helps improve posture, stretches the muscles in the abdomen, chest, and thighs, and improves blood circulation and digestion. It is considered to be a beneficial pose for those with lower back pain and for improving overall spinal health.
When To Practice
Shalabasana can be practiced at any time of the day, but it is best to practice it in the morning on an empty stomach. If practicing in the evening, make sure to have a gap of at least 4-6 hours after a meal before practicing this asana.
It is also important to listen to your body and avoid practicing Shalabasana if you have any injuries or medical conditions that make it difficult to practice. It is always recommended to consult with a qualified yoga teacher or healthcare professional before starting any new yoga practice, especially if you have any health concerns or injuries.
Step by Step guide How to do Shalabasana
- Lie flat on your stomach with your legs together and your arms placed by your sides. Rest your forehead on the ground and relax your entire body.
- Bring your chin forward slightly so that your neck is in a neutral position.
- As you inhale, raise your legs and chest off the ground simultaneously. Keep your legs straight and your toes pointing outwards. You can also lift your arms off the ground and reach them behind you to deepen the stretch.
- Hold the pose for a few breaths, squeezing your shoulder blades together and keeping your gaze forward. Keep your breathing slow and steady.
- As you exhale, lower your legs and chest back down to the ground. You can rest your head on one side and relax your entire body for a few breaths.
- Repeat the pose for a few rounds, gradually increasing the duration of the hold and the number of repetitions.
- To come out of the pose, lower your legs and chest back down to the ground and rest for a few breaths. Then, gently sit up and come into a comfortable seated position.
Common Mistakes
- Lifting the legs too high: Lifting the legs too high in Shalabasana can cause strain on the lower back and may even lead to injury. Make sure to lift the legs only as high as you comfortably can without feeling any discomfort.
- Arching the back too much: Arching the back too much can also cause strain on the lower back. Make sure to keep the back straight and engage the core muscles to support the spine.
- Holding the breath: It is important to maintain a steady and rhythmic breath while practicing Shalabasana. Holding the breath can create tension in the body and reduce the effectiveness of the pose.
- Clenching the buttocks: Clenching the buttocks in Shalabasana can create tension in the lower back and hips. Instead, focus on engaging the back muscles and keeping the buttocks relaxed.
- Straining the neck: While lifting the chest and head in Shalabasana, it is important to keep the neck in a neutral position and not strain it by looking too far forward or backward.
Suggested preparatory Asanas
- Bhujangasana (Cobra Pose): This pose helps to strengthen the back muscles and improve flexibility in the spine, which can help prepare you for the backbend in Shalabasana.
- Dhanurasana (Bow Pose): This pose also strengthens the back muscles and opens up the chest, preparing you for the chest and shoulder opening in Shalabasana.
- Balasana (Child’s Pose): This pose helps to release tension in the lower back and hips, which can be helpful if you experience any discomfort while practicing Shalabasana.
- Supta Virasana (Reclining Hero Pose): This pose helps to stretch the thighs and hips, which can be helpful in Shalabasana to keep the legs straight and toes pointing outwards.
- Setu Bandha Sarvangasana (Bridge Pose): This pose strengthens the lower back and legs, which can be helpful in supporting the body in Shalabasana.
Suggested follow-up Asanas
- Balasana (Child’s Pose): This pose can be helpful to release any tension in the back and hips after practicing Shalabasana.
- Matsyasana (Fish Pose): This pose can help to counter the chest and shoulder opening in Shalabasana and provide a gentle stretch for the neck and throat.
- Paschimottanasana (Seated Forward Bend): This pose can help to stretch the back of the legs and release any tension in the lower back after practicing Shalabasana.
- Gomukhasana (Cow Face Pose): This pose can help to stretch the hips and glutes, which can be helpful after practicing Shalabasana.
- Sukhasana (Easy Pose): This simple cross-legged seated pose can be a nice way to center and ground yourself after practicing Shalabasana.
Pro Tips for Beginners
Here are some pro tips for beginners practicing Shalabasana:
Start with the preparatory poses: As mentioned earlier, it is important to prepare your body before attempting Shalabasana. Practice the preparatory poses regularly to gradually build your strength and flexibility.
Keep your movements slow and controlled: It is important to move slowly and mindfully while practicing Shalabasana. This will help you maintain proper form and avoid any discomfort or injury.
Engage your core: Engaging your core muscles will help to support your lower back and prevent any strain or discomfort. Make sure to keep your abs engaged throughout the pose.
Use props if needed: If you experience any discomfort or difficulty in lifting your legs off the ground, you can use props such as a folded blanket or bolster under your pelvis to provide support.
Focus on your breath: Paying attention to your breath can help you stay calm and focused during the pose. Inhale as you lift your legs and exhale as you lower them.
Take breaks if needed: It is important to listen to your body and take breaks if you experience any discomfort or fatigue. You can always come back to the pose when you feel ready.
Contraindications ( Who Should Avoid)
While Shalabasana has many benefits, there are also some contraindications that you should be aware of before practicing the pose. Here are some contraindications of Shalabasana:
- Back injuries: If you have any back injuries or chronic back pain, it is best to avoid Shalabasana or consult with a doctor or yoga therapist before attempting the pose.
- Herniated discs: If you have a herniated disc, Shalabasana can put pressure on the affected area and exacerbate the condition.
- Pregnancy: It is best to avoid practicing Shalabasana during pregnancy, especially in the later stages when the belly is more prominent.
- Recent abdominal surgery: If you have recently undergone abdominal surgery, it is best to avoid practicing Shalabasana until you have fully healed.
- High blood pressure: Shalabasana can increase blood flow to the head, which can be problematic for those with high blood pressure or other cardiovascular issues.
Precautions
While Shalabasana can be a beneficial yoga pose, it is important to take some precautions to ensure your safety and avoid any potential injuries. Here are some precautions for practicing Shalabasana:
- Warm up properly: Before attempting Shalabasana, it is important to warm up your body with some gentle stretches and movements. This will help to prepare your muscles and prevent any strain or injury.
- Avoid jerky movements: When lifting your legs off the ground, make sure to do so slowly and smoothly. Avoid any sudden or jerky movements that could strain your lower back.
- Keep your neck aligned: As you lift your legs, avoid lifting your head too high or craning your neck. Keep your gaze forward and your neck aligned with your spine.
- Don’t overdo it: While it is important to challenge yourself in your yoga practice, don’t push yourself too hard in Shalabasana. Only lift your legs as high as feels comfortable, and take breaks if you need to.
- Use props if needed: If you have difficulty lifting your legs off the ground or experience any discomfort in your lower back, you can use props such as a folded blanket or bolster to provide support.
- Stop if you experience pain: If you experience any pain or discomfort in your back or hips while practicing Shalabasana, stop immediately and rest. Consult with a qualified yoga instructor or healthcare professional if the pain persists.
22 Health Benefits of Shalabasana
Shalabasana, also known as the Locust Pose, offers numerous health benefits for both the mind and body. Here are some of the benefits of practicing Shalabasana:
- Strengthens the back: Shalabasana strengthens the muscles of the lower back, helping to improve posture and reduce the risk of back pain.
- Tones the legs and buttocks: The pose targets the muscles of the legs and buttocks, helping to tone and strengthen them.
- Improves digestion: Shalabasana stimulates the abdominal organs, which can help to improve digestion and alleviate constipation.
- Reduces stress: Practicing Shalabasana can help to reduce stress and anxiety by promoting relaxation and calmness.
- Increases flexibility: The pose stretches the muscles of the back, hips, and legs, improving flexibility and range of motion.
- Improves circulation: The pose stimulates blood flow to the muscles and organs of the lower body, helping to improve circulation and oxygenation.
- Boosts energy: Practicing Shalabasana can help to boost energy levels and reduce fatigue.
- Enhances mental clarity: The pose can help to improve mental clarity and focus, promoting a sense of calm and relaxation.
- Improves posture: Shalabasana strengthens the muscles of the back, shoulders, and neck, which can help to improve posture and reduce the risk of chronic pain.
- Relieves menstrual cramps: The pose can help to relieve menstrual cramps by stretching the muscles of the lower back and abdomen.
- Enhances lung capacity: Shalabasana can help to improve lung capacity by expanding the chest and stretching the muscles of the ribcage.
- Boosts immune function: Practicing Shalabasana can help to boost the immune system by improving circulation and oxygenation, which helps to transport nutrients and oxygen to the body’s tissues.
- Improves balance: The pose can help to improve balance by strengthening the muscles of the back and legs and promoting awareness of the body’s alignment.
- Alleviates sciatica pain: Shalabasana can help to alleviate sciatica pain by stretching the muscles of the hips and lower back and promoting healthy nerve function.
- Increases self-confidence: Practicing challenging yoga poses like Shalabasana can help to build self-confidence and self-esteem by fostering a sense of accomplishment and inner strength.
- Improves circulation to the brain: Shalabasana can help to improve blood flow to the brain, which can enhance cognitive function and mental clarity.
- Enhances spinal flexibility: The pose can help to increase spinal flexibility by stretching the muscles of the back and promoting healthy spinal alignment.
- Reduces anxiety and depression: Practicing Shalabasana can help to reduce symptoms of anxiety and depression by promoting relaxation and calming the mind.
- Strengthens the core: The pose targets the muscles of the core, including the abdominals and obliques, helping to strengthen and tone them.
- Improves kidney function: Shalabasana can help to stimulate the kidneys, promoting healthy kidney function and detoxification.
- Promotes healthy digestion: The pose can help to stimulate the digestive organs, promoting healthy digestion and elimination.
- Improves overall fitness: Practicing Shalabasana regularly can help to improve overall fitness by increasing strength, flexibility, and endurance.
Frequently asked questions about Shalabasana:
Q: Is Shalabasana suitable for beginners?
A: Yes, Shalabasana can be practiced by beginners, but it’s important to start slowly and work within your comfort zone. It’s also important to learn proper alignment and technique to avoid injury.
Q: Can pregnant women practice Shalabasana?
A: It is generally safe for pregnant women to practice Shalabasana, but it’s important to consult with a healthcare provider first and modify the pose as needed to accommodate the growing belly.
Q: How long should I hold Shalabasana?
A: You can hold Shalabasana for several breaths, or up to a minute or longer if comfortable. It’s important to listen to your body and avoid pushing beyond your limits.
Q: Can Shalabasana help with lower back pain?
A: Yes, Shalabasana can be beneficial for lower back pain by strengthening the muscles of the back and promoting healthy spinal alignment. However, it’s important to approach the pose with caution and avoid any movements that cause pain or discomfort.
Q: How often should I practice Shalabasana?
A: You can practice Shalabasana daily or several times a week, depending on your schedule and physical abilities. Consistency is key for experiencing the full benefits of the pose.
Q: Can Shalabasana help with posture?
A: Yes, Shalabasana can be beneficial for improving posture by strengthening the muscles of the back, shoulders, and neck. However, it’s important to also address any underlying issues that may be contributing to poor posture.
Q: Are there any variations of Shalabasana?
A: Yes, there are several variations of Shalabasana, including Ardha Shalabasana (Half Locust Pose) and Purna Shalabasana (Full Locust Pose), which involve different arm and leg positions. It’s important to approach these variations with caution and gradually work up to them.
Q: Can Shalabasana help with sciatica?
A: Yes, Shalabasana can be helpful for easing sciatica pain by stretching and strengthening the muscles of the lower back and hips. However, it’s important to avoid any movements that cause pain or discomfort.
Q: Can Shalabasana help with menstrual cramps?
A: Yes, Shalabasana can be beneficial for easing menstrual cramps by stimulating blood flow to the pelvic area and reducing tension in the lower back and abdomen. However, it’s important to approach the pose with caution during menstruation and avoid any movements that cause discomfort.
Q: Can Shalabasana help with insomnia?
A: Yes, Shalabasana can be helpful for promoting relaxation and reducing stress, which can aid in improving sleep quality. However, it’s important to avoid practicing the pose too close to bedtime, as it can be energizing.
Q: Can Shalabasana help with breathing difficulties?
A: Yes, Shalabasana can be beneficial for improving respiratory function by strengthening the muscles of the chest and back and promoting healthy breathing patterns. However, it’s important to approach the pose with caution if you have any respiratory conditions and work within your comfort zone.
Q: Can Shalabasana help with menstrual irregularities?
A: Yes, Shalabasana can be beneficial for regulating menstrual cycles by stimulating the ovaries and promoting hormonal balance. However, it’s important to approach the pose with caution and avoid any movements that cause discomfort.
Q: Can Shalabasana help with posture?
A: Yes, Shalabasana can be beneficial for improving posture by strengthening the muscles of the back, shoulders, and neck. However, it’s important to also address any underlying issues that may be contributing to poor posture.
Q: Can Shalabasana help with weight loss?
A: Yes, Shalabasana can be beneficial for weight loss by strengthening the muscles and promoting overall fitness. However, it’s important to also incorporate a healthy diet and lifestyle habits for optimal results.
Q: How long should I hold Shalabasana?
A: It’s recommended to hold Shalabasana for 30 seconds to 1 minute, gradually increasing the duration as you become more comfortable with the pose.
Q: Is Shalabasana suitable for all levels of yoga practitioners?
A: Shalabasana can be modified to suit different levels of practitioners, but it may not be suitable for those with certain health conditions. It’s important to consult with a qualified yoga teacher or healthcare provider before practicing Shalabasana, especially if you have any injuries or health concerns.
Q: How often should I practice Shalabasana?
A: It’s recommended to practice Shalabasana regularly, ideally on a daily basis or several times a week, to experience the full benefits of the pose.
Q: What are some common modifications for Shalabasana?
A: Some common modifications for Shalabasana include placing a rolled blanket or bolster under the hips for support, bending the knees and bringing the heels towards the buttocks, or lifting only one leg at a time.
Q: Can Shalabasana be practiced during pregnancy?
A: Shalabasana can be practiced during pregnancy with modifications, but it’s important to consult with a qualified yoga teacher or healthcare provider before practicing the pose. It’s also important to avoid any movements that cause discomfort or strain on the abdomen.
Q: Is Shalabasana a dynamic or static pose?
A: Shalabasana can be practiced as a dynamic or static pose, depending on your intention and level of practice. It can be held for several breaths in a static position or practiced with flowing movements.
Q: Can Shalabasana be practiced with other yoga poses?
A: Yes, Shalabasana can be combined with other yoga poses to create a sequence or flow. Some common poses that complement Shalabasana include Bhujangasana (Cobra Pose), Dhanurasana (Bow Pose), and Balasana (Child’s Pose).
Q: Can Shalabasana help with back pain?
A: Shalabasana can be beneficial for those with back pain, as it strengthens the muscles of the back and improves posture. However, it’s important to practice the pose with proper alignment and avoid any movements that cause pain or discomfort.
Q: Is Shalabasana a beginner or advanced yoga pose?
A: Shalabasana can be practiced by both beginners and advanced yoga practitioners, but modifications may be necessary for beginners. It’s important to start with a gentle variation of the pose and gradually work your way up to the full expression.
Q: Can Shalabasana help with digestive issues?
A: Shalabasana can help stimulate the digestive organs and improve digestion, making it beneficial for those with digestive issues. However, it’s important to consult with a healthcare provider if you have any specific digestive concerns.
Q: What are some variations of Shalabasana?
A: Some variations of Shalabasana include Ardha Shalabasana (Half Locust Pose), Eka Pada Shalabhasana (One-Legged Locust Pose), and Dwi Pada Shalabhasana (Two-Legged Locust Pose).
Q: Can Shalabasana help with menstrual cramps?
A: Shalabasana can help alleviate menstrual cramps by increasing blood flow to the pelvic area and stretching the lower back. However, it’s important to listen to your body and avoid any movements that cause pain or discomfort during menstruation.
Q: What should I do if I feel pain or discomfort during Shalabasana?
A: If you feel pain or discomfort during Shalabasana, it’s important to listen to your body and come out of the pose. You can modify the pose or take a break before returning to the pose. If the pain persists, it’s recommended to consult with a qualified yoga teacher or healthcare provider.
Q: Can Shalabasana help with stress and anxiety?
A: Shalabasana can help reduce stress and anxiety by promoting relaxation and calming the mind. The deep breathing and focus on the body can also help reduce stress levels.
