Salabhasana (Locust Pose)


Backbends intimidate a lot of people. The idea of moving the body against the natural way is indeed a challenge. We are accustomed to slouching and moving in a forward direction, going in the opposite orientation can be scary. With that being said, without a doubt, backbends are beautiful and they feel amazing. Plus, they are a source of great strength, flexibility, and balance and are important for a well-rounded yoga practice.

Salabhasana (Locust Pose) is an intermediate backbend pose which stretches your entire back, spine, chest and help you to feel rejuvenated and energized. Pronounced as sha-la-BAHS-anna, its name is derived from the Sanskrit words ‘Salabha’ (meaning ‘locust’) and ‘Asana’ (meaning ‘posture’). Salabhasana (Locust Pose) is also called as Grasshopper pose.


  • Lie on your belly with your arms alongside your body.
  • Now, inhale and lift your legs and upper torso.
  • Ensure to keep your knees straight and lift your leg upwards.
  • Rest your arms alongside your body with palms facing down.
  • Your weight should rest on your pelvis, belly and lower ribs.
  • Hold this pose for few breaths. Exhale and bring your legs and head down to the floor.
  • Relax your body and repeat the same procedure for 2-3 times.


  • It helps to reduce the abdominal fat and tone the abdomen.
  • It helps to strengthen your back muscles.
  • It helps in repairing your entire spinal cord and replenishes it.
  • It strengthens your neck muscles, rectifies neck pain, and repairs defects in the neck joints.
  • It encourages digestion by improving activity of the intestines by stretching them.
  • It helps in rectifying the urinary disorders.
  • It strengthens the reproductive system.
  • It helps in strengthening the uterus.
  • It helps in correcting the menstrual problems and guarantees a normal cycle.
  • It strengthens the hip bones and reduces any excessive thigh muscles.
  • It helps to decrease constipation.



The very fact that this pose brings an impact on the lower back, care should be taken while practicing this pose. Some of the contraindications are listed below:

  • Those with acute back pain or slip disc should avoid this pose.
  • Those with severe sciatica may suffer as this pose tightens the entire body from the hip to the feet.
  • Those who have major problems with menstruation or with a prolapsed uterus should avoid.
  • Women in their pregnancy should avoid this pose.
  • Those who have Blood Pressure problems should avoid this pose as it may lead to suffocation.

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