Shalabhasana

Shalabhasana is a prone backbend yoga posture, also known as the locust pose.

Overview

Shalabhasana, meaning “locust posture,” is a prone backbend where the legs are lifted off the floor while the chest and chin remain grounded. It strengthens the posterior chain and is often practiced as a preparation for deeper backbends.

Method/Content

The practitioner lies face down with the arms alongside the body, palms facing down. The chin rests on the floor. On an exhalation, both legs are lifted off the floor as high as possible while keeping them straight. The arms may press into the floor for support. The posture is held for 15 to 30 seconds. Beginners may lift one leg at a time (Ardha Shalabhasana) before progressing to both legs.

Purpose/Benefits

Shalabhasana strengthens the lower back, hips, and legs while improving posture. It stimulates the abdominal organs and improves digestion. The posture is also said to relieve lower back pain and strengthen the pelvic region.

Verification Notes

• Described in Hatha Yoga Pradipika, Chapter 1
• Should be avoided by those with hernia, slipped disc, or recent abdominal surgery
• Often practiced before deeper backbends to warm up the spine