Shalabhasana (Locust Pose): Steps, Health Benefits & Precautions

Shalabhasana or salabhasana, also known as grasshopper pose or locust pose, is a type of back-bending yoga pose that helps strengthen back muscles. The word ‘Shalabhasana’ is portmanteau of two Sanskrit words Shalabha (meaning locust or grasshopper) and asana (meaning seat or position). Makarasana and Jyestikasana are the preparatory asanas for this yoga pose.

A vinyasa style of yoga pose, breathing is coordinated with the movement and held in the position. The two variations of this pose are Ardha Shalabhasana (Half Locust Pose) and Poorna Salabhasana (Full Locust Pose). It may look like a simple asana but it may feel quite challenging for beginners.

Here’s how to do the pose and what are its health benefits.

How To Do Shalabhasana Or Locust Pose?

How To Do Shalabhasana Or Locust Pose?

  • First of all, lie down straight over a mat on your abdomen and place your hands on the side.
  • Now breathe in and raise your upper torso and legs in the air.
  • Using your inner thighs, raise your leg in the upward direction and do not bend your knees.
  • Rest all your body weight on lower ribs and abdomen.
  • Stay in this position for a minute
  • Now as you breathe out, come back to the initial position.
  • Repeat it 1-3 times.

Health Benefits Of Practising Shalabhasana

  • Helpful in sciatica and back ache.
  • Helps in getting rid of unnecessary fat around abs, hips, waist and thighs.
  • Strengthens and adds flexibility to back muscles and spine.
  • Curing cervical spondylitis and spinal cord ailments.
  • Toughens wrists, hips, thighs, legs, buttocks, lower abdomen and diaphragm.
  • Balances Manipura chakra
  • Stimulates body
  • Develops self-confidence
  • Improves functioning of internal organs
  • Regulates acid-base balance in body
  • Relieves depression
  • Encourages slim figure
  • Improves posture


  • People with severe back problems should practice the pose slowly.
  • Do NOT practice this pose if you have an advanced arthritis of the hips or a back pain.
  • Avoid holding breath in this pose if you have high blood pressure, glaucoma and heart problem.
  • Pregnant women should completely avoid this pose
  • Do NOT practice this pose if you have a headache or migraine, neck or spine injury.

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