The locust, or Shalabhasana, is the seventh of the twelve basic hatha yoga postures. This is one of the three exercises designed to strengthen the back and is part of a normal hatha yoga class. This is the opposing pose to Paschimotanasana and Halasana. This pose should be followed by Dhanurasana – a combination of Bhujangasana and shalabhasana.

Individuals who are new to practicing shalabhasana may find it difficult to lift both legs. People who find difficulty in doing this should proceed with the exercise slowly and carefully. They should also remember to not strain themselves or push themselves too much and lift their legs too high. If you find yourself having difficulty performing the exercise, take a moment to rest. If you are a beginner, you can tuck your fists under your thighs to help lifting your legs.

The main benefits that may be derived from Shalabhasana or the locust is the building of the strength of the lower back muscles and increasing the flexibility of the back. This pose can counter act the stretches done by the shoulder stand, the plough, and the seated forward bend. This pose is recommended for the relief of sciatica and lower back pain. Doing this pose also massages your internal organs and improves your digestion. The arms and shoulders are also strengthened through performing this exercise. Aside from the physical benefits that may be derived from Shalabhasana, this exercise also stimulates the swadhisthana chakra and increases digestive fire. Concentration is also improved through this exercise.

Performing Shalabhasana also gives women many therapeutical benefits such as the relief of uterine disorders, correction of any disorders related to the ovaries, it keeps diabetes under control, alleviates oedema of the feet and ankles, cures constipation and dyspepsia, relieves varicose veins, piles and fistula, improves liver function, lessens flatulence, alleviates gastric ailments. Shalabhasana is also idea for curing minor cases of myalgia of the spinal lumbar region and sacral region. It is also a great help to slipped disc, sciatica, and lumbargo. Regular Shalabhasana exercises also relieve pain and discomfort brought about by rheumatism in the knees and hips.

Other physical benefits that may be derived from practicing Shalabhasana include the promotion of peristaltic action, reduction of excess fat around the hips, waist, thighs, and abdominal area, making the waist more resilient, stimulation of the solar plexus, massaging the heart and other internal organs, activation of adrenal and prostate glands, correction of faulty spinal curvature, improvement in blood circulation, broadening of the chest and expansion of the lungs.

Not everyone is advised to practice Shalabhasana. Pregnant women are not recommended to practice this exercise, so with people who suffer from cardiac related diseases, asthma, hernia, and high blood pressure. This exercise is strenuous and requires dedication and practice. This exercise entails controlled breathing and practicing on an empty stomach.