Salabhasana, Shalabhasana, Locust pose, or Grasshopper pose is a reclining back-bending asana in modern yoga as exercise. Locust with a single powerful muscle contraction, like a locust jumping. This brings together thought, breath, movement, and prana – vital energy. After Locust, stretch back into Child’s pose or relax on your front.
Salabhasana Steps –
For Beginners –
1. Lie on your abdomen with your legs outstretched, heels together, arms under your body, and chin forward on the mat.
Place your hands in one of the hand positions (see right), depending on which you find most comfortable. Hand position A is the classical position for this pose.
2. Beginners should move slowly. With a long inhalation, contract your lower23back and gradually raise your left leg. Hold your breath and the position as long as it is comfortable.
Exhale and lower your leg, then repeat 2 more times. Repeat 3 times on the other side. Continue with Step 3 or relax.
For Intermediate and Advanced –
3. To come into the full pose, on a quick, strong inhalation, contract your lower back, push on your arms, and swing both legs up as high as possible.
Hold your breath as long as is comfortable, then exhale and lower your legs. Repeat 2more times.
4. Lie face down on the mat with your feet extended behind you and your forehead on the floor. Take your arms behind your back and hold onto your elbows. Exhale completely.
5. On an inhalation, lift your legs, head, and chest as high as possible. You may hold your breath or take a few deep breaths. Exhale and release. Repeat up to 3 times.
- Strengthens the muscles of the arms, shoulders, abdomen, lower back, thighs, and legs.
- Tones the liver, pancreas, and kidneys.
- Improves the appetite.
- Relieves constipation.
- Of all the asanas, this pose is the one that works most on developing will power. Exercising willpower makes one’s thoughts pure and powerful and is the main goal of the practice of asanas. Strong will power also lifts your energy levels from inertia (tamas) to harmony.