Śalabhāsana

Classical Description

The Gheraṇḍa Saṃhitā (2.39) describes:

“Lying face down, with hands on the chest, raise both legs one cubit in height. This is Śalabhāsana, the locust posture.”

The evoked image is that of a locust with its hind legs raised, ready to jump.

Technique

1. Lie face down on the floor
2. The arms are placed at the sides of the body, palms facing down
3. Alternatively, the hands may be placed under the thighs for support
4. The chin or forehead rests on the floor
5. Inhale and raise both legs simultaneously
6. The legs remain straight and together
7. The lift should reach approximately one cubit (about 45 cm) from the floor
8. The chest and abdomen may rise slightly from the effort
9. Maintain the position with stable breathing

Benefits According to the Texts

The texts attribute to Śalabhāsana:

• Strengthening of the lumbar and sacral region
• Toning of buttocks and posterior leg muscles
• Stimulation of abdominal organs
• Improved digestion and relief from constipation
• Relief from discomfort in the lower back
• Preparation for deeper extensions

Notes

Śalabha means “locust” or “grasshopper”. This āsana intensively works the posterior musculature of the body, especially the lumbar region. It is considered preparatory for Dhanurāsana (the bow) and complementary to Bhujaṅgāsana (the cobra). The texts recommend practicing it along with other extension postures for complete back work.