Gujarat State Yog Board

Floor Asanas

Laying on the stomach

Shalabhasana The locust posture

Salabha means a locust.

Sthiti: Prone posture or Makarāsana

How to perform

Lie down on your stomach in Makarāsana.

Rest the chin on the floor, keep both hands beside the body, palms facing downwards.

Inhale, raise the legs off the floor as much as you can without bending the knees.

Extend the arms and legs well to ease lifting the body off the floor.

Stay in this position for 10-30 seconds breathing normally.

Exhale, bring the legs down towards the floor.

Rest for a few seconds in Makarasana.

Benefits

Helps relieve stomach problems, constipation, and gas.

Strengthens liver, pancreas, kidneys, and adrenal glands.

Provides relaxations in sciatica and lower backache.

Helps to reduce fat in the thighs and buttocks, good for weight management.

The spine becomes strong and its nerves become efficient

Helps to improve lungs capacity.

Precautions while performing

Please proceed cautiously in case of severe lower back pain.

People with high blood pressure, peptic ulcer and hernia should also avoid this posture.

Note: Pull up the knee caps and squeeze the buttocks to improve the posture. This āsana is more beneficial when performed after Bhujangāsana

Gujarat State Yog Board,
Fourth Floor, Block No. 3,
Karmayogi Bhavan, Gandhinagar

079 - 23258342/43