:: Yoga :: Asana :: Prone Asanas :: Salabhasana

EXPLANATION:  “Salaba” means “locust.”  This asana in the final stage will resemble that of a locust and so it got its name.  As you know, there are 84 lakh asanas in Yoga Sastra.  This asana is discovered from an insect called locust.  We can say that salabhasana and bhujangasana are classified under the same group.  But the benefits gained through both of these asanas are completely different.  Hence you can feel the difference when you perform them.  In bhujangasana, from the naval region, the body is gradually raised up.  But in salabhasana, from the naval region the legs are gradually raised up.  In this way, both of these asanas differ.

  1. Lie in prone position.
  2. Place the hands by the side of your body, flat and firm.
  3. Now, bend your palms and place them by the side of your body and place your chin on the ground.
  4. Retain breath slowly and raise your leg one by one.  Then, gradually raise your body from stomach to the toes.  This is the “complete” stage.  In this stage, the knees should not bend while raising the body.
  5. The legs can be in raised position as long as you are able to retain your breath.  Now, slowly exhale and place your legs firmly in the ground.  Both raising of legs, retention, and exhalation process of breath should be simultaneous.
  6. The whole weight of the body will be in chin and on both hands while performing this asana.

  • You can perform this asana up to minutes.
  • Initially, while practicing, you can raise your legs for 5 to 6 times

  • Nerves and muscles of the knees are strengthened.
  • Urinary system functions well.
  • Makes one remain younger since the 33 vertebral bones are exercised vigorously.
  • Stimulates and activates the large and small intestines.
  • Stimulates the thorax muscles and good blood supply is maintained.
  • Eliminates waste material (stools) smoothly.
  • Liver, pancreas and gallbladder functions properly.
  • Prevents almost all gastrointestinal-related disorders.
  • The stomach muscles will be stretched and contracted and so the muscles attached to the digestive glands will become stronger and stiff.  Due to this, the blood in the veins is regulated and flows to the heart directly for purification.
  • Due to proper blood flow to the heart, the thorax region becomes stronger.
  • The dry, hard solid feces, which are in the small intestine, are eliminated out of the body.
  • The peristalsis movement in the intestine and intestinal wall gets strengthened and stimulated and so constipation is prevented.
  • Liver, gallbladder, pancreas and kidneys get stimulated and refreshed and perform their functions properly.
  • All gastrointestinal-related disorders are prevented.

  • People with cardiovascular and liver problems should do this asana only after the disease is completely cured. 
  • Initially, while performing, slight pain might occur due to raising of both hips and thighs. 
  • By patience and constant practice, the muscles become smooth and abdominal muscles are strengthened.

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