Salabhasana (Locust Pose)- Steps, Benefits, Precautions


The Salabhasana is a posture or asana that is said to resemble a locust at rest, but this pose is anything but a resting pose. 

This asana works as a blueprint backbend, which allows you to understand the right alignment for other backbends like the Dhanurasana, the Urdhva Mukha Svanasana, and the Chakrasana.

This pose strengthens your abdomen and back. Your chest opens up as well. Your body becomes more aware of itself, and as you practice this asana, you begin to understand what is required for a balanced backbend. Your body is strengthened enough to help you with arm balancing poses, inversions, and asanas that require the engagement of the abdomen.

Usually, backbends use the limbs to push the body against gravity. But in the Salabhasana, the hands and the legs are suspended, and therefore, your back and abdomen need to work harder to lift your body.

How to do Salabhasana?

Here are the main steps associated with Salabhasana.

1. Lie on the ground on your abdomen and place the hands by the side.

2. While breathing out, use the inner thighs to raise your legs slowly and steadily. Make sure that you do not bend your knees. The weight of your body must rest on the abdomen and lower ribs.

3. During this phase, you may or may not want to raise your hands with your palms up. Experts often choose to lift their hands up but it is usually difficult for beginners to do so.

4. Hold in the final position for about 30 to 60 seconds before releasing the pose.

5. Repeat this asana at least thrice.

This asana has multiple variations such as the classic Salabhasana pose, Salabhasana with legs on the floor, Salabhasana with legs only and Salabhasana with only one leg at a given time. 

Salabhasana Benefits

  • This pose helps to invigorate the whole body by stimulating the internal organs and enhancing blood circulation.
  • It can help in regulating the acid-base balance of the body.
  • It can be practiced for the stimulation of abdominal organs.
  • The arms, shoulders, belly, chest, thighs, legs, hips, buttocks and calf muscles are strengthened by this asana. This makes it one of the best yoga poses for your abs.
  • This asana helps to tone and strengthen the spine and the back as well as promotes healthy posture.
  • It can effectively regulate metabolism as well as help in losing weight.
  • It offers relief for constipation, gastric troubles, slipped disc and mild sciatica.
  • The asana helps greatly in reducing tension and stress.
  • It can energize and refresh fatigued people.
  • It generates heat and strength within the body.
  • Salabhasana helps to increase agility and flexibility.
  • The asana helps to boost mental concentration.
  • It helps in clearing the bowels when practiced regularly.
  • It helps in resolving knee arthritis and hamstring injuries.
  • Salabhasana stimulates the whole autonomic nervous system, particularly the parasympathetic outflow.
  • People who love walking must practice this asana regularly as it can help in walking long distances rather easily.


  • If you are experiencing a headache or a migraine, or suffering from a neck or spinal injury, avoid this exercise.
  • Pregnant women also must avoid this asana at all costs.
  • In case you have a neck injury or back injury you must ensure you look down at the floor and keep your head in a neutral position. You could also support your head on a folded blanket.

References : Link1 | Link2

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