Locust Posture (Shalabasana)

How to do the Half-Locust Pose or Ardha Shalabhasana

  • Lie on your stomach with the chin stretched and touching the ground. Keep the hands on the side.
  • Slowly bring your hands under the legs to support them.
  • Inhale slowly and deeply and lift your right leg upwards, without bending the knees, as much as you can and without straining. Maintain this position for few seconds, maximum up to half a minute.
  • Slowly release the position by bringing down the right leg back to the original position. Exhale during this process.
  • Rest for few seconds and breathe normally and deeply.
  • Now, try the above steps with your left leg lifted above the ground.
  • This process can be done a few times alternating between the right leg and the left leg.

How to do the Shalabhasana or the Full-Locust Pose

  • The full locust pose is similar to Half Locust Pose, except that you should lift both the legs together in the step 3 in the above section.
  • Maintain the position for few seconds to maximum half a minute, without straining.
  • Bring down both legs back to the starting position.
  • After the asana, one can rest by putting the arms below the head like a pillow and resting the head on one side. Breathe normally and deeply in the resting position.

Benefits of the Locust Posture (Shalabasana)

  • Increases flexibility and strength of the entire back
  • Strengthens shoulders and arms
  • Tones the nerves and muscles especially in the neck and shoulders
  • Massages and tones abdominal organs, and improves digestion