Shalabhasana

The Gheranda Samhita describes Shalabhasana plainly: lie face down, place the hands beneath the thighs, and raise the legs like the locust. It is the counterweight to the cobra — where Bhujangasana opens the front of the body, the locust forges the back. Classically it belongs to the group of prone poses that strengthen the spine and kindle the inner fire before the sitting practices; the effort is deliberate, the heat intentional. The locust in Indian fields lifts straight up from the ground with sudden, whole-bodied force — the pose asks for exactly that quality from the back muscles.

• Strengthens the entire posterior chain — erector spinae, glutes and hamstrings — working against gravity
• Builds the back strength that supports deeper backbends such as dhanurasana and ustrasana
• Opens the front of the shoulders and chest as the arms press down and back
• Encourages steady, effortful breathing that generates heat
• Balances forward-folding practice by working the spine in extension

1. Lie face down, chin or forehead on the floor, arms alongside the body or hands under the thighs, palms down.
2. On an inhale, lift one straight leg without bending the knee; lower on an exhale. Repeat with the other leg.
3. When both legs alone are easy, lift the chest, arms, and both legs together on an inhale, reaching the fingertips back.
4. Keep the neck long and the gaze on the floor; breathe — do not hold the breath.
5. Hold for three to five breaths, lower, and rest with the cheek on the floor.

Yanking the legs up with momentum. A sudden kick strains the lower back — lift slowly, leading with the strength of the glutes and hamstrings rather than swinging.

Holding the breath. The effort of the pose tempts a held breath; keep breathing steadily even as the legs stay lifted.

Turning the head to one side. This twists the cervical spine under load — keep the forehead or chin on the floor, facing forward.

Squeezing the buttocks excessively. Some clenching is natural, but over-gripping the glutes can compress the lower back — aim for even engagement through the whole posterior chain.

Easier: Lift one leg at a time (ardha shalabhasana) before attempting both legs together.

Easier: Keep the hands under the thighs for extra leverage and lift the legs only a small distance.

Harder: Lift the arms off the floor alongside the legs, reaching them back to the feet.

Harder: Move into the full locust, salabhasana, raising the arms forward overhead while the legs stay lifted.

The Gheranda Samhita places shalabhasana among the postures said to kindle the inner fire; the sustained muscular effort of holding the legs aloft generates real heat, and the breath is kept full and steady to match that effort rather than held.

As a counterweight to the cobra, the locust is traditionally understood to balance a session's backbending work — where the cobra opens through the front body with the arms pressing, the locust builds strength through the back body without support, preparing the spine for longer holds elsewhere.

Shalabhasana is a direct strengthening exercise for the spinal extensors, the glutes, and the back of the shoulders — the posterior chain that desk life weakens. Research on back-extension exercise supports its value for building endurance in the muscles that protect the lumbar spine, and physiotherapists use closely related movements in rehabilitation for chronic low-back pain. The load on the lumbar spine is significant, which is why the pose is built from single-leg versions and is contraindicated in acute back conditions.