10 Benefits of Shalabhasana (Locust Pose)

Hello all our readers, welcome to the Rishikesh Yog Dham blog page. Today we will discuss 10 benefits of Shalabhasana, also known as Locust Pose. it might appear deceptively simple. Lying flat on your stomach with arms by your sides, you raise your chest and legs off the ground, resembling a locust taking flight. But beneath this seemingly straightforward pose lies a treasure trove of benefits for both your body and mind.

So, unroll your yoga mat and explore the ten compelling reasons why Shalabhasana deserves a prominent place in your yoga practice.

1. Building a Strong Foundation

The cornerstone of many yoga poses is a strong core. Shalabhasana actively engages your abdominal muscles, providing a natural core workout. As you lift your chest and legs, your lower back muscles also come into play, promoting strength and stability in your spine. This improved core and back strength translates into better posture throughout the day, reducing the risk of back pain and injuries.

2. Unleashing Inner Power

Don’t be fooled by the gentle appearance of this asana. Holding this pose requires effort from various muscle groups. Your glutes, hamstrings, and quadriceps all work together to lift and stabilize your lower body. This consistent engagement tones these muscles, leading to a more sculpted physique. The act of lifting your body also elevates your heart rate, potentially boosting your metabolism and aiding in weight management.

3. Finding Flexibility

Shalabhasana (Locust Pose)
Shalabhasana (Locust Pose)

Shalabhasana acts as a gentle backbend, stretching and lengthening the muscles along your spine. This improved flexibility not only enhances your range of motion but also helps alleviate stiffness and discomfort in the back. By creating space between the vertebrae, this pose can also improve nerve function and blood flow to the spinal cord.

4. Stimulating Digestion and Internal Organs

The gentle pressure exerted on your abdomen during Shalabhasana acts like a natural massage for your digestive organs. This stimulation can improve digestion, alleviate constipation and bloating, and even regulate your appetite. Additionally, the pose is believed to benefit the kidneys and liver by improving blood flow and circulation to these vital organs.

5. Enhancing Lung Capacity

Shalabhasana (Locust Pose)
Shalabhasana (Locust Pose)

While lying on your stomach in Shalabhasana, your diaphragm is naturally stretched. This stretching can, over time, improve your lung capacity, allowing you to take deeper and more efficient breaths. This enhanced breathing not only improves oxygen intake but can also lead to a feeling of calmness and relaxation.

6. Improving Coordination and Stability

Maintaining proper form in Shalabhasana requires a coordinated effort from various muscle groups. As you hold the pose, you engage your core to stabilize your lower back while simultaneously lifting your chest and legs. This practice of coordinated movement can improve your overall balance and stability, benefiting you both on and off the yoga mat.

7. Strengthening the Nervous System and Reducing Stress

Shalabhasana (Locust Pose)
Shalabhasana (Locust Pose)

The act of focusing on your breath and holding a pose like Shalabhasana activates the parasympathetic nervous system, which is responsible for our body’s relaxation response. This can help reduce stress, anxiety, and even symptoms of depression. Additionally, the improved blood flow to the spine during this pose can further promote a sense of calmness and well-being.

8. Improved Circulation and Overall Health

Shalabhasana encourages proper blood flow throughout the body. As you lift your chest and legs, blood circulation increases in your back, core, and legs. This improved circulation can deliver vital nutrients and oxygen to your cells more efficiently, promoting overall health and well-being.

9. Relief from Menstrual Discomfort

Shalabhasana (Locust Pose)
Shalabhasana (Locust Pose)

Shalabhasana can be a helpful tool for women experiencing menstrual discomfort. The gentle pressure on the abdominal region can help alleviate cramps and bloating. Additionally, the improved circulation and nerve function promoted by this pose can further contribute to a more comfortable menstrual cycle.

10. Building Confidence and Discipline

Mastering any yoga pose requires dedication and practice. Shalabhasana is no exception. As you consistently practice this pose and witness your own progress, it can instill a sense of confidence and accomplishment. This newfound confidence can translate into other areas of your life, empowering you to take on challenges and achieve your goals.


Shalabhasana (Locust Pose)
Shalabhasana (Locust Pose)

Shalabhasana, the Locust Pose, may seem unassuming, but within its simplicity lies a treasure trove of benefits. From strengthening your core and back to improving flexibility, digestion, and even your mood, this pose offers a well-rounded approach to enhancing both your physical and mental well-being. So, the next time you unroll your yoga mat, consider incorporating Shalabhasana into your practice. With dedication and proper form, you’ll be well on your way to reaping the numerous rewards this pose has to offer.

FAQs About Benefits of Shalabhasana

1. Is Shalabhasana suitable for beginners?

Shalabhasana can be adapted for beginners. You can start by lifting just your upper body or using props for support under your thighs.

2. What are some contraindications for Shalabhasana?

Avoid Shalabhasana if you have any back injuries, neck injuries, or are pregnant.

3. How long should I hold this asana?

Beginners can hold the pose for 5-10 breaths, gradually increasing the duration as you gain strength and flexibility.

4. Can I modify this asana?

Absolutely! If lifting both legs is challenging, lift one leg at a time. You can also use a rolled yoga mat under your forehead for additional support.

5. What are some variations of this asana?

This asana can be made more challenging by lifting your arms off the ground alongside your legs. Alternatively, you can try the supine butterfly pose (Supta Baddhakonasana) for a gentler variation that targets similar muscle groups.