Prone Asanas


Locust Pose


Meaning: shalabh = locust


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

Getting into position

Activate your thigh and glute muscles. Exhale. Inhaling, raise the legs with toes pointing backward (keeping legs straight). Press your arms against the floor and push your thighs actively with your fingertips to lift your legs higher. Hold for a few moments to allow the body to adjust. Inhale. Exhaling, arch farther. Hold with normal breathing for around 30 seconds.

Coming out of position

Slightly relax the body. Inhale. Exhaling slowly lowers the legs to the floor. Inhale, exhale and relax.


  • Support your thighs with fingertips to raise higher.
  • If you feel cramps in your legs, slightly relax your hamstrings, calves, and feet.



If you have chronic/severe lower spinal problems or a herniated (slipped) disc.

Be careful

Suppose you have a headache or high blood pressure. If you have cervical injuries - keep the neck in a neutral position.



  • Stretches the abdomen and front of ankles.
  • Strengthens the back, abdominal muscles, hips, glute muscles, and hamstrings.
  • It helps with constipation, indigestion, and lower back pain (when done with one leg at a time).
  • Stimulates the abdominal organs.


It helps to cure arthritis in the knees. It is beneficial and helpful for mild sciatica, mild slipped disc, and constipation.


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