woman doing Salabhasana

How to do Salabhasana? Best Way

Sanskrit: शलभासन; Salabha – Locust/ Grasshopper, Asana- Pose. Hence Salabhasana is known as Locust Pose in English and it pronounced As sha-la-BAHS-anna.

This asana is one of the many baby backbends. This pose appears easy, however is difficult. jBut don’t worry I will help you to master this pose.This is an asana you need to add to your exercise routine.

Things to keep in mind before You Do The Salabhasana

You should make sure to keep your abdomen and bowels empty earlier than you do this asana. Have your meals a minimum of 4 to 6 hours earlier than you do the asana so that your meals will get digested and there will be sufficient strength so that you can expend throughout the posture.

It is considered best to do yoga very first thing in the morning. But if due to some reason, you can’t perform yoga in the morning, it’s alright to do it in the late evening.

Read the full article to know the details about the Salabhasana – How to do Salabhasana?, benefits, preparatory pose and many more things.

Level: Basic

Style: Vinyasa

Duration: 30 to 60 seconds

Repetition: None

Stretches: Shoulders, Thighs, Thorax, Navel

Strengthens: Legs, Vertebral columns, Arms, Buttocks

Grab your yoga mat and be ready to do Salabhasana with me.

How To Do Salabhasana in 4 easy steps?

Woman doing Salabhasana

We will Learn How to do Salabhasana in 4 simple steps

  1. Lie in your stomach on the floor and place your palms by your side.
  2. As you inhale, lift your legs and upper body off the floor.
  3. Using your inner thighs, elevate your leg upwards without bending your knees. Your weight should rest on your lower ribs and abdomen.
  4. Hold the pose for a minute. Release and Relax. [1]stylecraze.com

Precautions And Contraindications

  1. If you might be experiencing a headache or a migraine, or affected by a neck or spinal injury, refrain from this pose.
  2. Pregnant ladies also should stay away from this asana.
  3. In case you have a neck injury, you need to make sure you look down on the ground and maintain your head in a neutral position. You may also help your head on a folded blanket.

Beginner’s Tip

woman doing salabhasana

Beginners can begin by simply lifting their legs, and keeping their upper body on the floor. You can also use your hands for additional help.

Advanced Pose Variation

To increase your stretch when you are on this asana, you need to gently bend your knees, instead of stretching out your legs, such that your calves are perpendicular to the floor.

Once your legs are in place, elevate your upper body – the torso, the arms, and the head– and lift your knees as high as you can. Then, as you elevate the torso, head, and arms, lift the knees as far-off from the ground as you can.

The Benefits Of The Locust Pose

These are several wonderful Salabhasana advantages.

  1. This pose rejuvenates the whole body, stimulates the inner organs, in addition to enhances the circulation of blood.
  2. Salabhasana helps to control the acid-base balance of the body.
  3. The arms, thighs, shoulders, legs, calf muscles, and hips are strengthened due to this asana.
  4. The back can also be toned and strengthened. This asana also helps to get good posture.
  5. It regulates metabolism and helps you shed the extra fat.
  6. Salabhasana helps to reduce stress and tension.

The Science Behind The Salabhasana

woman doing salabhasana

The Salabhasana resembles a locust at rest. It takes a whole lot of effort to get into the pose, simply because the grasshopper makes that jump to throw itself backward.

When you do this asana, simply moving into the pose and staying there may be intense. It teaches you how one can focus and put the thoughts to work. You stay calm, but alert.

This asana additionally works as a blueprint backbend, which lets you know the correct alignment for different backbends like the Dhanurasana, the Urdhva Mukha Svanasana, and the Chakrasana.

This pose strengthens your stomach and back. It opens up the chest. Your body turns into extra conscious of itself, and as you observe this asana, you start to know what’s required for a balanced backbend.

Your body is strengthened enough which will help you with arm balancing poses, inversions, and asanas that require the engagement of the stomach.

Usually, backbends use the limbs to push the body against the floor. But in the Salabhasana, the hands and the legs are suspended, and subsequently, your back and stomach have to work harder to lift the body.

Preparatory Poses



Setu Bandha Sarvangasana

Supta Virasana

Urdhva Mukha Svanasana



Follow-Up Poses




Bharadvaja’s Twist

Setu Bandha Sarvangasana


About 20 seconds into the pose, you’ll discover the efforts that go into holding the pose. The key is to stay on this pose so long as you can be rejuvenated and conscious o­­­­f your body and environment.


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