Shalabhasana

How to practice Shalabhasana ( Locust Pose)

'Shalabha' means Locust or the Grasshoopper.   This asana is named as Shalabhasana because the position of the body in this asana appears like that of a grasshopper.  Shalabhasana strengthens the muscles of spine, buttocks and backs of arms and legs.  Here is a step by step guide to practice Shalabhasana.

Step by step for Shalabhasana

• Lie down on your stomach with your arms along side of your body with palms facing up.  Your forehead should rest on the floor.  Turn your toes towards each other to inwardly rotate your thighs and firm your buttocks.
• Now exhale and lift your head, upper torso, arms and legs away from the floor.   Now you are resting on your lower ribs, belly and front pelvis.  Firm your buttocks and keep your arms parallel to the floor.
• Raise your arms parallel to the floor and stretch back actively through your finger tips.  Assume that there is a weight pressing down on the backs of the upper arms, and push up toward the ceiling against this resistance.
• Gaze forward or upwards slightly.  be careful not to jut your chin forward and crunch the back of your neck.  Keep the base of your skull lifted and the the back of the neck long.
• Stay in this position for 30 seconds to a minute. Now release with a exhalation.  Take few breaths and repeat the asana 2 or 3 times.

Benefits of Shalabhasana

• Strengthens the muscles of the spine, buttocks, and backs of the arms and legs
• Stretches the shoulders, chest, belly, and thighs
• Improves posture
• Stimulates abdominal organs
• Helps relieve stress

See the video below for practicing Shalabhasana.