Health Benefits of Shalabhasana (Locust Pose): Steps, Tips and Precautions

What is Shalabhasana?

Shalabhasana is derived from the Sanskrit words ‘Shalabha,’ meaning locust, and ‘asana’ meaning pose. Together, they form a locust pose wherein the posture looks like a locust. It is one of the thirty-two yoga poses taught in the Gheranda Samhita.

Shalabhasana procedure entails that one does the posture by lying on their belly and lifting their lower body off the ground. Thus, the body will rest on the belly. And during this process, you must keep your legs and hands straight. The palms are slightly pushed under the thigh, and the spine is bent backward.

Shalabhasana yoga is beneficial for the core muscles, fatigue, and stress. It also relieves pelvic organs and lower back pain.

What are the benefits of Shalabhasana?

Shalabhasana has multiple health benefits like the usual benefits of yoga:
 

Conditions of the neck and back: Most people work a desk job, and those working from home don’t follow a proper posture. Thus, the number of people suffering from stiff neck and back pain is very prominent. Performing the Shalabhasana yoga pose is the best remedy for neck and back issues. It stretches the backbone and taps into body flexibility.
 

Aids blood circulation: Proper blood circulation is important for body functions. Performing Shalabhasana yoga is beneficial for the heart. It increases the organ’s capability to pump blood. The locust pose also helps blood flow to each body part, ensuring optimum functioning.
 

Helps in weight loss: Shalabhasana procedure entails lying on the belly and stretching the whole body. Doing so will put a light pressure on the waist and abdomen, reducing excess fat. With lifestyle disorders and diets consisting of junk food, an increase in weight is a fast-growing issue. Practicing the locust yoga pose reduces fat-related issues naturally.
 

Ideal for the neck and shoulder: Since the neck and shoulders are prominently used in Shalabhasana, these areas will undergo stretching. Regularly practicing the locust yoga pose will strengthen the neck and shoulders and result in toned muscles in these areas.
 

Helps tone lower back muscles: The Shalabhasna yoga pose entails lifting the lower body with belly support. This tightens the lower back muscles. The locust pose is ideal for toning lower back muscles and the hip and pelvis areas.

Shalabhasana yoga pose offers other benefits as well like:
 

• Strengthening the thigh and leg muscles
• Boosting the body’s metabolism and toning the sciatic nerve.
• Moreover, the locust pose is also practiced as a warm-up before performing intense exercises by sportspersons.
• The Shalabhasana yoga pose is also beneficial for the digestive system. As well as for the kidney and liver and relaxing menstrual pain.

Steps to perform Shalabhasana

This step-wise guide will make Shalabhasana easier for you to practice:

• Step 1: Begin the yoga by lying flat on your stomach with your legs and feet together. Make sure the soles of your feet are elevated.
• Step 2: You can place the arms under your body or leave them on the sides, depending on which position makes you feel comfortable.
• Keep your hands clenched with the palms facing down.
• Step 3: Stretch your chin a little bit forward. Ensure your chin is flat on the floor while practicing the Shalabhasna yoga pose.
• Step 4: Close your eyes and relax your body. Inhale deeply.
• Step 5: Lift your legs as high as you can without pressurizing the legs. Don’t bend your knees; make sure they are straight and together.
• Step 6: Once the legs are elevated, apply pressure with your arms against the floor, squeezing your lower back muscles.
• Step 7: Hold this final position for as long as it is comfortable for you without straining your body.
• Step 8: Breathe out as you slowly lower the legs to the ground. Now, return to the starting position and relax the body completely. You can also rest your either on either side. Allow your heartbeat and breathing to return to normal.
• Step 9: Repeat the abovementioned steps.

What are the tips for performing the Shalabhasana yoga pose? 

For beginners, it is important to perform the Shalabhasna very carefully. Otherwise, it can strain the body, and you can end up in pain. It is important to keep a few tips in mind to perform the locust pose correctly:
 

When performing Shalabhasana yoga, you must keep your shoulders close to the ground. Doing so will give you the benefits of the locust pose. Avoid lifting your shoulders to your ears, or you can injure your shoulder muscles.
 

Keeping the legs straight is important in Shalabhasana procedure. Ensure you lift them upward without bending the knees for the correct posture.
 

While performing Shalabhasna, don’t put excessive stress on the neck. Keep the neck straight and chin tucked in to avoid neck injury. Avoid crunching the neck when practicing the locust pose.

What are the precautions for performing Shalabhasana?

Shalabhasana is a comparatively difficult yoga pose that beginners can find challenging initially. If not done correctly, the pose can cause neck cramps and faulty posture. Hence, certain precautions need to be taken.

• If you have a neck injury or frequent headaches, avoid performing the Shalabhasana yoga posture.
• People with hernia should avoid performing Shalabhasana as well.
• Individuals who have undergone abdominal surgery cannot perform the locust pose. Additionally, if you suffer from peptic ulcers or intestinal disorders, ensure you are cured before performing the locust yoga pose.

Conclusion

Always perform the locust yoga pose after reading the steps and precautions. The Shalabhasana relaxes the body and calms the mind while offering physical benefits as well. Shalabhasana can be performed by people of most age groups as it increases body flexibility and corrects posture. Practicing the Shalabhasana yoga pose correctly enhances its benefits without the risk of injury.
 

It is one of the most ancient Indian yoga postures, passed on for many centuries. Hence, it is a tried and tested method of relaxing and strengthening the mind and body.