Shalabhasana - Locust Pose Benefits for Back Strength

Shalabhasana - Locust Pose Benefits for Back Strength

Shalabhasana (Locust Pose) is one of the graceful yoga asanas today. The pose you hold in this asana resembles a flying locust or butterfly. It requires a lot of concentration, as your chest, head, and legs are off the ground at the same time. If you are looking for some workouts for toning and strengthening your lower back, Shalabhasana is a good choice for you. Following the right techniques of this asana is important to get the most out of this pose. Read on to learn how to perform it correctly and the numerous health benefits it offers.

Shalabhasana (Locust Pose) is one of the graceful yoga asanas today. The pose you hold in this asana resembles a flying locust or butterfly. It requires a lot of concentration, as your chest, head, and legs are off the ground at the same time. If you are looking for some workouts for toning and strengthening your lower back, Shalabhasana is a good choice for you. Following the right techniques of this asana is important to get the most out of this pose. Read on to learn how to perform it correctly and the numerous health benefits it offers.

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.