Shalabhasana (The Locust Posture)

Shalabhasana posture is the reverse of Bhujangasana (The Cobra Posture). While Bhujangasana stimulates the upper part of the body, Shalabhasana stimulates the lower part. It is suggested that beginners practice half locust posture rather than full locust posture initially.

DESCRIPTION “ Full Locust Posture

  1. 1. Lie on the stomach with face down and hands stretched backwards and kept close to the thighs. Gently fold the palms making fists, and bring them underneath the thighs in such a way that the wrists touch each other.
  2. Inhale deeply and gently and hold on to the breath while simultaneously keeping head straight and place the chin on the floor (if necessary use a folded towel beneath the chin).
  3. Tighten the legs and lift them as high as possible, without bending the knees.
  4. Continue to stay in this posture for about 5 seconds.
  5. Exhale and gently lower the legs to the floor.

Half Locust Posture “ Step one and two are the same. During step 3, lift one leg at a time and change legs alternatively. Inhaling and Exhaling is same as mentioned in Full Locust Posture. This is suggested for beginners who find it difficult to lift both legs simultaneously.


This posture activates the Pancreas, Liver, abdomen, Pelvis and the entire lower part of the body. Increases blood supply to the spine and the entire upper area and provides flexibility to the upper back region. It also provides relief from indigestion, diarrhea, gastro-intestinal disorders, wind troubles, constipation and acidity.