Shalabasana Mastery: Your Ultimate Guide to Perfecting the Locust Pose

In today’s tech-focused world, hunched backs and rounded shoulders are an unfortunate and all-too-common product of our increasingly sedentary lives. S many of us work online in front of a screen these days — even me, a yoga teacher!

Many of my students arrive to class with tales of discomfort, seeking solace from the notorious office chair slump. In that case, when I hear laments of sore backs or painful necks, there’s one pose I know I’ll include in that day’s flow: shalabasana, commonly known as locust pose.

Shalabasana is a secret weapon against lower back pain and poor posture, not to mention a full-body workout! This powerhouse of a pose works your back muscles, core, glutes, and legs, helping you build strength for many other yoga postures. Plus, the backbend element of Shalabasana helps counteract the effects of sitting hunched over for too many hours.

If you’ve been slumped over a desk, slouching while scrolling on your phone, or just feeling the world’s weight on your shoulders, this fantastic asana might be your ticket to relief.

Ready to straighten your scrunched spine and wake up your weary back muscles? Roll out your yoga mat and join me on a journey to a healthier, happier back.

All About Shalabasana

Shalabasana (also spelled salabhasana) is a traditional asana with roots deeply embedded in ancient practices. It comes from the Sanskrit word salabha, meaning “locust.”

This asana is significant in yoga history since its first mention in the 17th-century text, the Gheranda Samhita. The enduring effectiveness of this pose is evident by its widespread use in various modern yoga styles. You’re likely to encounter Shalabasana:

The popularity of this pose across styles also demonstrates its versatility. Whether you’re a seasoned yogi working through the intermediate Ashtanga series, rehabilitating from an injury with a prop-supported Iyengar practice, or a newbie working up to more challenging backbends, Shalabasana is an essential addition to your repertoire of yoga postures.

Shalabasana Step-by-Step Guide

This pose is all about alignment! Make sure you’re engaging all the correct muscles by following these steps.

Starting Position

Begin in advasana or belly savasana:

Moving into Locust Pose

Exiting the Pose Safely

To exit Shalabasana:

Counterposes to Relax After Shalabasana

After Shalabasana, give yourself a well-deserved rest with these relaxing poses.

These restful yoga postures help release any tension in the back or neck after Shalabasana.

Techniques for Mastering Shalabasana

Breath control and the use of props are beneficial when practicing Shalabasana. When used properly, these tools can take your pose to new heights.

The Breath Control Factor

Shalabasana requires full-body engagement to hold the position. In this case, you might be tempted to hold your breath while lifting into the pose. Instead, try to keep your breaths steady and even, flowing in and out.

Coordinate your breaths with your movements as you enter, hold, and exit Shalabasana.

Using Props

Props can be lifesavers for beginners or those with limitations. For instance:

Level-Up Your Locust Pose

Once you’ve got the hang of it, it’s time to level up. Here are some tips:

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Common Alignment Mistakes to Avoid

Watch out for these common mistakes in Shalabasana. If you’re a yoga teacher, remind your students of these vital alignment cues.

Variations of Shalabasana

One of my favorite things about Shalabasana as a yoga teacher is the many variations, making this asana accessible, versatile, challenging, and creative!

Half-Shalabasana

Ardha (Half) Shalabasana is perfect for beginners or yogis recovering from an injury. You’ll still target your back muscles with less risk of straining.

Begin in the same way as regular Shalabasana, lying on your stomach. Lift your upper body, arms, and one leg. Keep your grounded leg pressing into the floor. Hold for a breath, then lower down as you exhale. Repeat Ardha Shalabasana with your other leg lifted.

Superman Pose

This variation is quite similar to Shalabasana, with a slight change in the arm position. In Superman Pose, reach both hands forward as you lift into the pose.

Skydiver Pose

Check out this modern twist on Shalabasana — the Skydiver Pose. Picture yourself free-falling from an airplane (but safely on your mat).

Set up in the same way as regular Shalabasana, with your legs separated to about hip-width distance. As you lift into the pose, bend your knees and flex your feet. Open your arms wide and bend your elbows into a goalpost shape as you raise your torso off the floor.

This is a fun twist to traditional variations and a great way to change up your routine.

Bikram Style

Lastly, let’s talk about the Bikram style of Shalabasana, which has a distinct way of practicing Shalabasana.

In this variation, your upper body stays on the floor. Bring your hands underneath your pelvis, pinky fingers touching, and palms on the ground. Keep your forehead pressing into your mat as you lift your legs as high as possible.

Even if Bikram isn’t your typical style, adding variations like this can give you a new perspective on familiar poses.

Benefits of Shalabasana

When introducing Shalabasana, we mentioned a few of its physical perks. Let’s take a closer look at the anatomy of the pose and further unpack its many benefits.

Strengthens Lower Back, Buttocks, and Thighs

Shalabasana is a workout for many major muscles. This pose targets the lower back, buttocks, and thighs. Practicing Shalabasana regularly can help you build strength to support you in all other yoga postures. Here’s a look at the anatomy of Shalabasana.

Improves Postural Alignment and Spinal Health

Did you know back pain affects an estimated 12% of the world’s population — one in every eight people? If you’re lucky enough never to deal with chronic aches and pains, make sure you stay that way by adding Shalabasana into your regular rotation of poses.

Here are several ways Shalabasana helps keep your back strong and healthy.

Fosters Stress Relief Through Focused Breathing

This pose demands focused breath and concentration, which promotes stress relief.

Whether you want to tone your body or calm your mind, Shalabasana has got you covered. Remember to breathe deeply as you hold the pose and let go of any tension in your body.

Incorporating Shalabasana into Your Routine

Shalabasana, or the Locust Pose, is a foundational pose in Hatha Yoga, subsequently adopted by several modern styles due to its versatility.

This pose targets your upper body, particularly your back muscles, which will help support your progression in other challenging poses. For example, if you aim to achieve impressive backbends like Wheel or Dancer or inversions like Scorpion, then Shalabasana is a fantastic place to start!

Here are some other ways I like to incorporate Shalabasana in my classes:

Now it’s time to get creative! Use the suggestions above to have some fun on your mat with Shalabasana.

Final Thoughts on Shalabasana

Shalabasana is a surprisingly challenging but rewarding pose that keeps you strong and agile and strengthens every aspect of your yoga practice. That’s one of the reasons I love this versatile asana — you can seamlessly add it to many types of sequences.

On top of that, we can’t ignore the fact that many of us need to show our backs a little TLC. The prevalence of postural issues like “text neck” and chronic aches and pains is on the rise as more and more of us work in front of screens.

Once you start practicing Shalabasana regularly, you’ll notice improved spinal alignment on and off your mat. I’m biased, being a yoga teacher, but I think anyone can benefit from learning to do Shalabasana as part of their exercise routine, whether they do yoga or not.

This complete guide gives you all the information needed to start now. Your spine will thank you!

FAQ 1: Is Shalabasana suitable for beginners?

Yes, Shalabasana is suitable for beginners. However, they should start with the simple variations before moving on to more complex ones as their flexibility and strength improve.

FAQ 2: Can I practice Shalabasana during pregnancy?

No. If you’re pregnant, skip Shalabasana since it places too much pressure on the abdomen. Always consult your healthcare provider before performing any new exercises while pregnant.

FAQ 3: What are the positive effects of practicing Shalabasana?

Shalabasana strengthens the lower back muscles, improves posture, enhances flexibility, stimulates abdominal organs, and promotes stress relief.

FAQ 4: How often should I practice Shalabasana?

For optimal results, aim to incorporate Shalabasana into your regular exercise routine. Aim for at least 3 weekly sessions, with a few rounds of Shalabasana each time. Frequent practice will help enhance all of its positive physical and mental effects.

FAQ 5: Do I need to take any precautions while performing Shalabasana?

Avoid this pose if you have severe pain in your neck or back, Sciatica, or a related injury like slipped or herniated discs. It’s always best to consult with a healthcare professional if you’re unsure.