💪Strength
Beginner
30 sec-1 min

Shalabhasana

Locust Pose

Demonstrated by Anmol Kumar, Lead Yoga Instructor at DietSeFit

Benefits

What this pose does for your body and mind

Strengthens entire back body

Tones glutes and hamstrings

Improves posture and digestion

About This Pose

Shalabhasana strengthens the entire posterior chain: lower back, glutes, hamstrings, and upper back muscles. It is one of the best poses for counteracting the forward-hunching effect of desk work. Unlike more intense backbends, Shalabhasana is gentle enough for beginners while still providing significant strengthening benefits.

Step-by-Step Guide

Follow these steps to practice Shalabhasana safely

  1. 1

    Lie face down with arms alongside the body, palms facing up

  2. 2

    Rest forehead on the floor

  3. 3

    Inhale and lift head, chest, arms, and legs off the floor simultaneously

  4. 4

    Keep legs straight and together

  5. 5

    Reach through the fingertips and the toes

  6. 6

    Keep the gaze slightly forward and down

  7. 7

    Hold for 20-30 seconds

  8. 8

    Exhale and release everything down slowly

Who Should Avoid This Pose

  • Pregnancy
  • Recent abdominal surgery
  • Severe back injury

Always consult a qualified yoga teacher or your doctor before starting a new practice.

Related Poses

Explore more asanas to deepen your practice

Intermediate

Dhanurasana

Bow Pose

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Beginner

Naukasana

Boat Pose

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Intermediate

Ushtrasana

Camel Pose

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