Pronunciation: Shah-lah-bah-suh-nuh
Meaning: Salabh = Locust or Grasshopper, Asana = Pose
Pose Type: Prone
Level: Intermediate

Salabhasana (Locust Pose) is an intermediate backbend that stretches the entire back, spine, and chest. If you are a beginner or have back pain, please practice Ardha Salabhasana in all three stages before attempting this pose.

Instructions

1. Lie on your stomach, palms facing upwards, with your feet together. Place your palms beside your hips or on your front thighs.
2. Place your chin on the floor.
3. Inhale and lift your legs off the floor as high as possible without bending your knees. Beginners should press their arms against their thighs if they struggle to raise their legs. Advanced practitioners should place their hands on the floor instead of on their thighs. Do not strain yourself by pushing beyond your limits.
4. Hold for 5-10 seconds.
5. Exhale and lower your legs back to the floor.
6. Repeat the process 2-3 times.

Benefits of Salabhasana (Locust Pose)

1. Strengthens and stretches the lower spine, hip, and thigh muscles.
2. Relieves sciatica, slipped discs, and backache.
3. Improves blood circulation in the lungs, abdomen, and back.
4. It aids in digestion and supports abdominal organs.
5. Reduces fat in the thighs and buttocks, making it suitable for weight management.
6. It helps rectify urinary disorders.
7. Strengthens the reproductive system and the uterus, rejuvenating and energizing you