How to Do Salabhasana (Locust Pose) – Benefits and Technique

Table of Contents

• Introduction
• How to Do Salabhasana (Locust Pose) Without Props
• How to Do Salabhasana (Locust Pose) with Props
• Benefits of Practicing Salabhasana (Locust Pose)
• Common Mistakes & How to Fix Them
• Who Should Avoid Salabhasana (Locust Pose)
• Conclusion

Salabhasana or Locust Pose is a powerful yoga asana that strengthens the back. The word Shalabha is Sanskrit for locust or grasshopper and asana in Sanskrit translates to pose. The final position when lying on your stomach resembles that of a locust lying on the ground. Salabhasana is truly a gift for anyone wanting to strengthen the spine, improve posture. It is also a beneficial pose for stimulation of the abdominal organs, for the improvement of digestion and reduction of anxiety.

How to Do Salabhasana (Locust Pose) Without Props

Steps:

1. Lie on your stomach and place your chin on the floor.
2. Place the hands under the thigh, palm facing downward.
3. Inhale and slowly lift the head, chest and legs off the floor simultaneously as high as possible.
4. Hands and ribs should not rest on the floor. Only the abdominal front portion of the body rests on the floor. Contract the buttocks and stretch the thigh muscles.
5. Both legs should be fully extended & straight, touching the thighs, knees and ankles. Hold this pose and keep breathing.
6. Breathe out, return to the starting position and relax.

How to Do Salabhasana (Locust Pose) with Props

Steps:

1. Begin by lying on your abdomen (prone position) on a folded yoga blanket with your legs extended on a yoga bolster.
2. Firm your buttocks to support your lower back.
3. On an exhalation lift your legs off the mat.
4. Keep your gaze directed downward to maintain length in your neck and avoid compressing your cervical spine.
5. Keep your legs straight and engaged, with your toes pointing out.
6. Lengthen through the back of your neck, keeping your chin slightly tucked toward your chest.
7. Ensure that your gaze remains downward to avoid straining your neck.
8. Hold the pose for 15-30 seconds, breathing deeply and evenly.
9. Focus on maintaining stability and strength throughout your entire body.
10. Slowly lower your legs back down to the mat.
11. Rest for a few breaths in Makarasana (Crocodile Pose) to release any tension in your lower back.

Benefits of Practicing Salabhasana (Locust Pose)

Shalabhasana, when done regularly, provides many physical benefits:

1. Back Strengthening: The foremost benefit of Shalabhasana is strengthening of the back. Shalabhasana immediately strengthens the muscles in the lower back, gluteals, and hamstrings. This is important for strong spinal stability.
2. Posture Improvement: A definite benefit of this pose is the development of the back, hence improving the posture. This would work against some of the effects caused by excess sitting.
3. Toning of Abdominal Organs: The even pressure placed on the abdomen is going to activate the abdominal organs. Practicing Shalabhasana may help with constipation and improve digestion.
4. Stretching the Shoulders and Chest Area: When the upper body is raised, the chest opens. This would counteract rounded shoulders caused by sitting and provide a gentle stretch to the shoulders.
5. Helps with Mild Back Pain: It is possible that Shalabhasana may strengthen your back and help with your mild and not acute back pain. If you are practicing this posture and are feeling painful, you would want to avoid this.

Common Mistakes & How to Fix Them

Being aware of common mistakes can help you refine your practice and avoid injury:

1. Lifting too High Quickly

Mistake: Lifting beyond your current range and capability, creating more of an arch in your low back and possibly straining.

Fix: Consider a more controlled and mindful lift, even if it is not as much lift. Focus more on lengthening of the spine.

2. Straining the Neck

Mistake: Lifting the head too high or craning the neck causing stress to your cervical spine. 

Fix: Keep your eyes set forward or slightly down so your neck remains in a neutral position along the spine.

3. Using Momentum to Lift

Mistake: Jerking the legs or body position rather than incorporating multiple muscles in a controlled manner.

Fix: Use the muscles of your back and glutes, slowly and deliberately. Focus on the lifting through the power of your core rather than a swing.

Who Should Avoid Salabhasana (Locust Pose)

While highly beneficial, Salabhasana is not suitable for everyone. It is crucial to listen to your body and consult with a healthcare professional or an experienced yoga instructor if you have any pre-existing conditions. Avoid Salabhasana if you have:

1. Lower Back Pain: If you have an acute lower back injury or have had recent back surgery, this pose compresses your spine and may worsen your injury.
2. Herniated Disc or Sciatica: Compression in your lower back can exacerbate your condition.
3. Pregnancy: It is not safe to apply pressure on your belly when you are pregnant.
4. Abdominal Surgery: If you recently had surgery on your abdomen, please ensure you allow yourself ample time to recover before attempting this pose.
5. High Blood Pressure or Heart Problems: If you have a history of high blood pressure or heart problems, inversions and weight on the chest may not be safe.
6. Neck Injuries: You must ensure your neck is healthy before practicing this pose.

Conclusion

Salabhasana is an easy practice that will enhance your overall health dramatically, as well as your back’s strength, alignment and posture. Practicing Salabhasana, with or without props will develop a more flexible spine, a more confident and upright posture. With the understanding of how to align your body, being more aware of the common mistakes that may happen, adjusting with respect to the limitations of your body, you may safely and effectively add this very beneficial exercise to your practice. You will feel the changes in your back when practiced consistently.