Salambhasana, Shalabasana – Locust Pose

Salambhasana, Shalabasana – Locust Pose


Salambhasana  or Shalabasana is derived from the combination of the Sanskrit words Salabha(grasshopper or locust) and asana (posture or pose). It is called as Locust Pose in English.

Preparatory Poses for Salambhasana are Urdhva Mukha Svanasana, Setu Bandha Sarvangasana, Virasana, SuptaVirasana, Virabhadrasana, Bhujangasana and Gomukhasana; and the follow-up Poses are Setu Bandha Sarvangasana, Dhanurasana, Bharadvajasana, Ustrasana and Salamba Sarvangasana.

Salambhasana is a beginner level pose. It has many variations. It is a great stress reliever. It increases the body blood circulation and increases the digestion by giving the gentle massage in the abdominal area. It is always best to practise under the certified yoga master. It helps to calms the mind, and increases the concentration.

Steps Involved:

  1. On yoga mat, start with lie on your stomach.
  2. Gently press the chin against the yoga mat
  3. Exhale; lift your head, upper torso, arms, and legs away from the yoga mat.
  4. Slowly Raise your arms parallel to the floor
  5. Stretch back actively through your fingertips as much as you can.
  6. Make sure that, your chest part is not at the yoga mat.
  7. Exhale; try to extend the spine through crown of your head.
  8. You can either down your neck or look forward.
  9. Hold in this position for few seconds (20 to 60 seconds).
  10. Repeat all the above steps, at least thrice to get more benefits.


  • Strengthens the spine.
  • Helps to strengthen the muscles of the buttocks, backs, arms and legs.
  • Stretches the chest, thighs, belly and shoulders.
  • Improves the posture.
  • Calms the brain and gives the peace of mind.
  • Stimulates abdominal organs, thus increases the digestion system.
  • Helps to relieve the stress.
  • Helps to increases the flexibility.
  • Stimulates the abdominal organs.
  • Increases the blood circulation.
  • Reduces the Fatigue, Constipation and Flatulence
  • Great remedy for mild Lower-back pains

Dos, Don’ts and Tips:

People with the following problem please avoid practising this pose, or practise under the expert’s supervisions and doctor’s advice.

  • Headache
  • Neck injuries
  • Back injury

Practise this yoga daily, will yield the better results.

It’s must to do this pose in the morning with empty stomach.

Do not rush. If you find any pain or discomfort, please ask for the expert’s guidance and doctor’s advice.

Beginners can use the block or rolled up mat at the beginning.