Shalabhasana - Locust Pose Benefits for Back Strength

Steps to Follow

• Lie on your stomach on a yoga mat and ensure your forehead rests on the ground.

• Keep your arms extended along the sides of your body.

• Stay in a relaxed position before you start your breathing routines.

• While inhaling, gently lift your head, chest and legs off the ground at the same time. Don’t bend your body while doing this.

• Look forward during this simultaneous lift, and take care of the alignment between your neck and spine.

• Now, as you exhale, stretch your legs and lengthen your spine.

• Your arms should be straight and pressed against the mat. Keep your shoulders relaxed by pulling them away from your ears.

• Stay in this pose for about 20 seconds, while you continue to follow deep breathing cycles.

• After 20 seconds, bring back your head, chest and legs to the ground and exhale deeply.

You can try these steps when you start doing Shalabhasana for the first time. However, when you have mastered this pose, you can move on to perform variations in this pose. These variations include:

• Airplane Locust Pose

In this variation, you place your arms extended forward while lying on your stomach on the mat, instead of placing them at your sides.

• Hand-Clasped Locust Pose

In this variation, you extend your arms backwards and you clasp them together while proceeding with the other steps of the Locust pose.

Top Health Benefits of Shalabhasana

Shalabasana and other such asanas in yoga help you lead a heathier life. However, to safe guard yourself against any unfortunate illness or injury, ensure you have a health insurance plan. Shalabhasana benefits you in the following ways:

• Strengthens the lower back

This asana requires you to lift your legs with the help of your stomach. Thus, it is a good workout for strengthening and toning your lower back muscles.

• Reduces PMS pain

Shalabhasana works on the pelvis and abdomen and strengthens the muscles there. Hence, doing this asana regularly can help reduce your post-menstrual syndrome (PMS) related pain and cramps.

• Improves flexibility

One of the best benefits of this pose is the increased overall flexibility in the shoulder, neck, spine, hips and pelvic floor.

• Improves the overall functioning of the kidney and liver

Shalabhasana requires you to stretch and compress your abdominal muscles a lot. Eventually, this improves the blood circulation to the kidneys and liver, improving their overall functionality.

• Helps improve digestion

Practising Shalabhasana regularly, the right way, can improve the functioning of the abdomen and the organs inside, like the spleen and liver. This asana helps improve your gut health by improving your digestion.

• Improved balance and posture

Your core strength builds up well when you perform Shalabhasana regularly. This helps to eventually improve your balance, stability and overall posture.

• Improved blood circulation

Shalabhasana plays a big role in keeping your cells healthy as it helps improve the blood flow to important body parts like the spine, abdomen, and lower back.

• Improved mental health

This asana improves your mental focus and keeps you free from stress and anxiety. This is because this asana requires immense concentration.

You and your close ones can take advantage of these benefits through consistent practice of the Shalabhasana. As an added measure, ensure that you have health insurance for family members as well.

Shalabhasana Contraindications You Should Know About

Here are some tips you should keep in mind while doing Shalabhasana to avoid risks or injuries:

• Refrain from Shalabhasana if

◦ You are pregnant

◦ You are diagnosed with severe sciatica (a pain in the sciatic nerve)

◦ You recently got injured in your back, shoulder or neck

◦ You are diagnosed with cardiac issues, hip arthritis, glaucoma or a hernia

• If you experience pain or discomfort in your spine or lower back, consult your doctor before doing Shalabhasana.

• This asana cannot be used to treat hormonal imbalances leading to menstruation problems, issues with the uterus, etc.

Conclusion

Shalabhasana is a great daily routine you can follow to strengthen and tone your lower back, spine, shoulders and neck. While this asana can help you by reducing the symptoms of certain conditions like menstrual problems, prolapsed uterus and more, it cannot treat the condition, per se. Seeking medical help for these conditions and others is the only permanent solution.

Medical treatments and procedures can be expensive. However, with the right health insurance plan, you can avoid out-of-pocket costs for many of these expenses. A comprehensive policy typically covers treatments, diagnostic tests, hospitalisation, medications, rehabilitation, and more

One of the important components of our overall wellness is also being financially secured. Healthcare emergencies can happen any time, but a good health insurance policy can protect you from such uncertain situations. To know more about Wellness and other health related tips, visit the wellness corner.

Sources: tataaig.com, bajajfinserv.in, healthshots.com

Disclaimer: This blog provides general information and discussions about health and related subjects. The information and other content provided in this blog, website or any linked materials are not intended and should not be considered or used as a substitute for medical advice, diagnosis or treatment. Kindly contact your doctor before starting a new medicine or health regime.

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Published on July 16, 2025