Yoga Poses

Salabhasana ( The Locust Pose ) – Top Asana For Lower Back Pain


Salabhasana – Full Locust Pose

Full Locust Pose or Salabhasana is a simple backbend that strengthens the entire back from the nape of neck to the backs of the heels.

Salabhasana Meaning

Salabh means ‘locust’ in Sanskrit. In the final position of Salabhasana, the practitioner’s appearance gives the looks of a locust with its tail raised. Because of these reasons, the Salabhasana is also known by the name ‘the locust pose‘ or ‘the grasshopper pose‘. Locusts are known for their power, energy, and ability to take great leaps. So are the benefits of asana. This yoga pose is very good for lower back pain, sciatic nerve pain, and even knee pain. This asana helps exercise the spine. This pose also helps improve balance and strength.

Salabhasana Steps

  • Spread a Yoga mat or blanket on the floor and lie flat on the stomach.
  • Keep the hands alongside the body with palms facing upwards. The arms may also be placed under the body with the hands clenched.
  • Rest the chin on the floor.
  • Close the eyes and relax the body.
  • While inhaling, raise the legs as high as possible without straining.
  • The knees should be kept straight. The sacrum too should be raised a little along with the legs.
  • Now hands and chest will feel the burden of the legs.
  • Keep the thighs, legs, and toes in a straight line.
  • Remain in the final pose for as long as is comfortable and then slowly bring down the leg while breathing out.
  • After returning to the starting position, relax the body with the head turned to one side.
  • Repeat the process two to three times.

Salabhasana Contraindications

  • Salabhasana should not be practiced by people with a weak heart, coronary thrombosis or high blood pressure.
  • It should not be practiced by people suffering from a hernia and intestinal tuberculosis.

Salabhasana Benefits

  1. The intra-abdominal pressure is increased to a very high degree by the regular practice of Salabhasana.
  2. The asana strengthens the lower back and pelvic organs and provides relief from lower back pain, sciatic nerve pain, and a slipped disc.
  3. Salabhasana relieves constipation and tones up the liver, pancreas, and kidneys. All the abdominal muscles are strengthened to a very high degree.
  4. The vertebra of the lumbar and the sacrum bone also get toned up.
  5. The sacral, coccygeal and lower part of the lumbar regions receive plenty of blood and so become healthy and strong.
  6. Salabhasana tightens the muscles of buttocks and to an extent, help relieve hip pain.

Salabhasana Sequence

In general practice or in Yoga classes, a series of Bhujangasana, Salabhasana, and Dhanurasana is practiced in order in a set. Bhujangasana exercises the upper part of the body and Salabhasna the lower extremity of the body. Dhanurasana stretches the whole body.

Also, see – How To Do Ardha Salabhasana Yoga Pose 

About the author

Mahendra Kumar Vyas

Mahendra Vyas, with parental home at Jodhpur and born to Late Shri Goverdhan Lal Vyas and Shrimati Sharda Vyas, did Civil Engineering from M.B.M.Engineering College, Jodhpur. Shifted to Mumbai after completing engineering and worked with Sanjay Narang's Mars Group and Aditya Birla Group. With an inclination to spirituality and service, joined the Yoga stream and became a part of Yoga Niketan, Goregaon (west) in 2002 and since then practicing and imparting Yoga knowledge at Yoga Niketan and different corporates.

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