Shalabhasana, the Locust, is a prone strengthener. Unlike Cobra, the arms stay by the sides (or under the pelvis) and the lift comes from the back and glutes. It is one of the safest ways to rebuild a weak lower back — when practised low and slow.
Begin with one leg at a time (Ardha Shalabhasana) if a double lift feels too much.
How to practise
- Lie on the belly, forehead down, arms by the sides, palms facing the floor (or clasp them under the pelvis).
- Inhale, lift the head, chest and both legs a few inches. Keep the knees straight.
- Press the pubic bone down. Gaze stays slightly forward.
- Hold without holding the breath. Keep the buttocks firm but not clenched.
- Exhale and lower. Rest. Repeat.
Hold 10–20 seconds. Repeat 3 times.
Benefits
- Strengthens the lower back, glutes and hamstrings
- Tones the belly and improves posture
- Helps counteract long sitting
- Stimulates the digestive organs
Precautions
Avoid in pregnancy, recent abdominal surgery, hernia or acute lumbar disc issues. Keep the lift modest; never jerk the legs up.
