Ardha Salabhasana Yoga (Locust Pose) – Steps And Benefits

Salabhasana (Locust Pose) Step and Benefits

While practicing Salabhasana, we raise our both feet upwards, so that the shape of our body becomes like a Locust insect, hence it is called Salabhasana or Locust Pose.

How to Do Salabhasana (Locust Pose)

Salabhasana Yoga Pose (Locust Pose)

  • Lie upon the yoga mat or on a blanket with stomach support.
  • Make both hands fist and keep it between the thighs.
  • Stretch the chin slightly forward and keep it on the ground.
  • Relax the body, but keep the full awareness.
  • Now keep both feet vertically and lift both the legs upwards while breathing.
  • Hold this position for as long as possible, and then bring the feet down while leaving the breath.
  • Practice this asana at least 5 times this way.
  • You can also practice Salabhasana by lifting your head up and keep the hands near the thighs.

Focus Point

Focus on the Vishudhi Chakra while doing this pose.


  • Patients of a hernia, high blood pressure, and heart practice it patiently.
  • Do not practice this posture more than your stamina.

Dynamic Shalabhasana

If the steps given above are done with speed then that is known as Dynamic Salabhasana (Gatimay Salabhasana). Because in Salabhasana, both feet have to be raised together, so practice it with complete awareness.

Benefits of Salabhasana (Locust Pose)

  • Correct the spaces in the spinal cord.
  • Regular practice of Salabhasana keeps the T.B disease away.
  • By practicing it, the clonal gland is activated so that patients with diabetes get the benefit.
  • Keeps the stomach healthy.
  • Patients with sciatica and slip disks must do this pose.
  • Makes liver and stomach active.
  • Bladder-related illness is removed.

Ardha Salabhasana (Half Locust Pose)

In Ardha Salabhasana we lift our leg one by one.

How to Do Ardha Salabhasana

Ardha Salabhasana Yoga Pose (Half Locust Pose)

  • Lie upon the yoga mat or on a blanket with stomach support.
  • Put the palms of both hands under the thighs.
  • Stretch the legs vertically and also stretch the chin in the forward direction.
  • Now lift the left foot as up as possible and keep the left foot stress free.
  • Wait according to stamina and then bring the foot back down.
  • Do this practice for at least 5-10 times.

Time And Breathing Order

Breathe while lifting the leg upwards. As long as you keep the leg up, also hold the breath. Leave breath while bringing down the foot.

Benefits Of Ardha Salabhasana (Half Locust Pose)

  • Cures constipation.
  • Provides benefits to the abdominal organs.
  • Beneficial for sciatica and slip disks patient.
  • Beneficial in back pain.

Dynamic Ardha Salabhasana (Gatimay Ardha Salabhasana)

After being skilled in the pose, speed up the speed of up and down of the feet.

Poorna Salabhasana (Full Locust Pose)

Since it is a posture of high practice, so be careful.

How to Do Poorna Salabhasana

Poorna Salabhasana (Full Locust Pose)

  • Lay down on the floor with the support of the stomach.
  • Place the hand and the chin in the ground.
  • Now lift both legs that much so that the stomach and the chest raise up from the ground.
  • Thus it takes a lot of time to do Poorna Salabhasana.
  • Some Yogacharya asks for keeps the soles of the feet on top of the head in Poorna Salabhasana.

Breathing Order And Time

Breathe while lifting the legs up. Keep the breathing normal when the legs are up. Exhale while bringing back the legs down.

Poorna Salabhasana Precautions

  • Patients of a hernia, high blood pressure practice it patiently.
  • Do not make full efforts for the first time. Those who are completely healthy or whose spine is flexible, they can do this asana.
  • Heart patients should not practice this asana at all.

4 thoughts on “Ardha Salabhasana Yoga (Locust Pose) – Steps And Benefits”

  1. Mohan Singh Rawat

    Thankyou Sir, Very helpful information about Yoga and Asana

    1. YogaChapter

      Thankyou, Mohan Singh Rawat 🙂


    Thank u for making me know about Salabhasan.

    1. YogaChapter

      Our pleasure MSN PADAL. If you want to know more about yoga and other asanas, keep visiting yoga chapter.

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