Purna Shalabhasana

Inversion Asanas

Purna Shalabhasana

Full Locust Pose


Meaning: purna = full / shalabha = locust

Table of content

Spinal Movements:


Lie facing down on the floor. Place palms facing up outside your thighs, legs together. Forehead or chin resting on the floor. Inhale, exhale, and relax.

Getting into position

Place palms under the thighs, facing the floor. Come into Shalabhasana (Locust Pose). Hold for a few moments to allow the body to adjust. Inhale. Exhaling, press your arms onto the floor, lifting your torso up. Inhale. Exhaling, arch as much as possible by activating the entire back, glutes, and hamstrings; and by actively pressing the arms into the floor. Push your legs and torso toward the head. Bend your legs from the knees and lower feet toward the head (place feet on head if possible). Hold for a few moments to allow the body to adjust. Inhale. Exhaling, arch and push farther. Hold with normal breathing for as long as comfortable.

Coming out of position

Slightly relax the body. Exhale. Inhaling, bring your legs back to an upright position. Exhaling, slowly lower the legs and torso down (under control), and return to the starting position. Inhale, exhale, and relax.


  • Focus on a fixed point for balance.
  • Keep the abdominal muscles, glutes, and legs strong during this pose.
  • To balance more easily, separate legs slightly.
  • Do not overstrain or over-compress the neck or throat while bending.

Reproductive Health:

Awareness Spiritual:



If you have migraines, high or low blood pressure, herniated (slipped) disc, or chronic/serious neck, or low back problems .

Be careful

If you have neck, shoulder, low back, or hip issues, an abdominal hernia, diarrhea, or constipation, get dizzy easily.



  • Opens the chest.
  • Stretches entire front of body (ankles to throat).
  • Increases spinal flexibility.
  • Strengthens arms, shoulders, back, glutes, hamstrings, thighs.
  • Stimulates abdominal organs and digestive system.
  • Increases blood flow to head, brain, and chest.
  • Improves body posture, digestion, balance, and concentration.
  • Helps regulate menses and prevent menstrual problems.


Helps to relieve arthritis, rheumatism, cervical spondylosis.

Related Posts

  • Baddha Padmasan

    Baddha Padmasana

    Baddha Padmasana

  • 49 Eka Pada Rajakapotasan - YogPlan

    Eka Pada Rajakapotasana

    Eka Pada Rajakapotasana

  • 88 Kapotasan 1 - YogPlan