Half Locust Pose

Half Locust Pose (Ardha Salabhasana) is a beginners posture that will strengthens the upper and lower back, arms and legs, stretches the chest, shoulders and abdominal, prepares the body for deeper back bending, improves posture. The word "Shalabh" means "locust" and "Ardha" means "half". This pose is an easier version of Locust Pose (Shalabasana) performed with one leg at a time. The final posture resembles a feeding locust, head lowered and tail up.

Benefits of Half Locust Pose

Half Locust pose strongly strengthens the muscles of the spine, the buttocks, and the backs of the arms and the legs. Stretches the shoulders, the chest, the belly and the thighs. Improves posture. Stimulates abdominal organs. Ardha Salabhasana stimulates the endocrine, nervous and reproductive systems.

If you suffer from back pain, please consult your doctor and yoga teacher before you start practicing this exercise. You should not practice Ardha Shalabhasana, if you have stomach ulcer, colitis, hernia or lumbar spondylosis. Also in the case of headaches or cramps in the legs, it is best to avoid this yoga pose. Pregnant women should avoid this yoga pose.

How to Do Half Locust Pose (Ardha Salabhasana)

  1. Lie down on your stomach with legs close together and hands on the sides.
  2. Make sure your abdomen, chest and chin are touching the ground.
  3. Clench your fists and keep them facing upwards.
  4. Inhale and hold your breath.
  5. Taking support of the fist, raise your left leg backwards straight up, without bending the knee.
  6. The body from navel upwards should be on the ground.
  7. Hold the leg in the raised position for five seconds.
  8. Keep your right leg straight and steady.
  9. Exhale slowly and bring your left leg down. Complete exhalation.
  10. Repeat the same steps with your right leg.
  11. Do three cycles of the above, alternating your legs.

Half Locust Pose for Beginners

Stretch yourself completely from the tip of your finger until the tip of your toe. In this way you get the biggest benefit out of this pose.

  1. Place a folded blanket under the hips or place a rolled up blanket or bolster under the thighs.

Half Locust Pose for Advanced

To get an even better effect of workout, you can bring both of your arms over your head to the front.

  1. When you now lift your right leg into the air, also lift your left arm straight up. Hold it for some seconds, put it down and change to the left leg and right arm.

Find Your Wings

This posture is a breath of fresh air, literally. For twenty seconds, you get to open your lungs and breathe like you never have before. This is backbending and weightlifting for your spine, and full locust does what no machine can do. Breathe…because it feels good, and because you can! Smile…because you’re doing yoga and LIFE IS GOOD!