|Yoga Asana Guide|
Locust - Shalabhasana
Shalabhasana supplements and enhances
the effects of Bhujangasana. When the Locust is performed
correctly, it looks exactly opposite to the Shoulderstand. The Locust brings flexibility to the cervical region
and strengthens the lumbar and sacral regions of the back.
Basic Instructions - Half Locust
1. Lying on the abdomen make fists of the
hands and bring them under the thighs. The
hands should be turned in the way so that
the inner wrists are touching and the thumbs
are on the ground. You may also, as an
alternative, clasp the hands together under
the body. Bring the elbows as close together
2. Stretch your chin forward as far as possible
on the ground. The more forward it is, the
greater the benefit from the asana. Try to
bring the throat flat onto the floor.
3. As you inhale, raise the right leg off the
ground. Lift it as high as you can, without
twisting the hips or bending the knees.
4. Breathe normally as you hold the position
for about 5 seconds, gradually increasing to
5. Take a deep breath and exhale as you
lower the leg to the ground. Repeat on each
side 2-3 times
Basic Instructions - Full Locust
1. Remain in the position with your fists
under the pelvis, the chin stretched forward.
2. Inhale and lift both legs up off the floor as
high as possible, pushing the shoulder in the
floor. Try to bring the shoulders as close to
each other as possible.
Beginners may be able to lift the legs just 1-2
feet above the floor. Advance students can
straighten the legs to the ceiling or drop the
feet towards the head as shown in the
• Abdominal pressure is increased. Intestinal functions are regulated and the resistance of the abdominal
walls is strengthened. Sluggish digestion is removed.
• It gives a backward bend to the spine and opens the chest.
• An increased blood supply is brought to the neck and throat region
• Flexibility of the cervical region is promoted.
• The biceps and deltoid muscles of the upper arms are strengthened and given an increased blood supply.
• The abdominal and lumbar muscles are strengthened.
• Lower-back pain and sciatica are banished.
• The back and shoulder muscles are strengthened.
• Bodily heat is produced.
• The digestive fire is increased.
This asana should not be practiced by pregnant women.