In Sanskrit “Shalaba” means “Grasshopper or locust”, “Asana” means “pose”. The English name is “Locust pose”.
Position : Prone
Type : Backward bending and strengthening
Spiritual Awareness : Manipura chakra
Physical Awareness : Muscles of the legs, buttocks and lower back
Dosha Suitability : Vata and Kapha can be benefit
Introducery Asanas : Ardh Shalabhasan, Bhujangasana, Gomukhasana, Setu Bandhs Sarvangasana, Supta Virasana, Urdha Mukha Svanasana, Virbhadrasana I
- Lie on your belly with your arms either alongside the body with palms facing down, or hands clasped and wedged under the navel. Chin is slightly forward and resting on the floor. Eyes are closed.
- Legs are straight throughout the practice. Turn your big toes toward each other and firm your buttocks. (For this pose you might want to pad the floor below your pelvis and ribs with a folded blanket.)
- Inhale pressing your hands down onto the floor, engage your lower back muscles. Retain the breath and lift your legs together as high as possible without straining. Keeping the legs together and the big toes turned towards each other.
Hold this pose for 30 seconds to 1 minute and then slowly lower the legs to the floor with an exhalation. Beginners may find it helpful to inhale while raising the legs. Practice up to 3 rounds.
Variation: Ardha shalabhasana (Half Locust Pose): Follow the above steps; however, raise one leg at a time, starting with your left leg.
Buttocks, hamstrings, calves, lower back, arms, stomach.
- Stimulates the parasympathetic nerves in the lower spinal region.
- Tones sciatic nerves.
- Improves the function of the abdominal organs especially the lower abdomen by improving peristalsis in the large intestine and especially in the large portion of the colon.
- Tones and balance functioning of the liver.
- Strengthens the muscles of the spine, buttocks and back of the arms and legs.
- Lower back pain, sciatica, slip disc
- Helps to relieve stress
- Improves appetite
- Relieves stiffness in the high and abdominal region
Precautions and Contraindications:
- High blood pressure
- Coronary thrombosis
- Serious back injury
- Weak heart
- Peptic ulcer
- Intestinal tuberculosis
- Should be practiced with caution for those suffering from slipped disc.