Shalabha Asana (Locust Pose) 

Shalabha Asana benefits spine. This asana is also known as locust pose. It is ideal asana for toning up abdomen area and for a healthy flexible spine. Remember these yoga tips before starting yoga practice.


Lie down in prone position on the mat, forehead touching the ground. Keep your elbows close to stomach and palms (facing towards the floor) under the thighs. Stretch both the legs, keeping them straight (no bending of leg at knees). Keep the heels and toes together. Keep toes flat on the floor with soles pointing upwards. Keep your chin on the floor.


  • Inhale. Keeping the legs straight and together, lift both the legs up as far as possible.(Without bending legs at the knees).
  • Stay in that position for 5 to 10 seconds keeping the legs tight and straight. After due practice, depending on your strength you can hold this position upto 60 seconds.
  • Exhale and simultaneously lower the legs down on the floor.
  • Repeat these movements 2 to 3 times.(Repetitions not required if you have held the asana for approx 30 to 60 seconds.
  • Rest in Bal Asana pose.


  • Preferably do this asana after doing Bhujanga Asana.
  • If you find it difficult to lift both legs together lift only one leg at a time.
  • Try to hold your breath in this asana as long as possible say up to a minute.

Benefits of Shalabha Asana

  • Tones up kidneys, the liver, pancreas and other organs of digestive system.
  • Cures constipation, indigestion, diarrhea, diabetes, acidity and wind troubles.
  • Makes spine more flexible, cures slip disk, cervical and back pain.
  • Strengthens legs, lungs and heart.
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