Nadi Shodhana · Intermediate · INTERMEDIATE
Shalabhasana
Locust pose
What it is
Shalabhasana, locust pose, begins the group of backbends in the Intermediate Series.
What it looks like
Lying on the belly, you lift the legs and chest with the arms by the sides. In the second form the hands move under the shoulders while the body stays lifted. Each form is held for five breaths.
Why it is practised
It builds strength along the back of the body and prepares for the deeper backbends that follow. Because it works the back body directly, it is also a useful way to warm up before the deeper shapes. The breath may feel shorter while lying on the belly; keeping it steady is part of the practice.
What to pay attention to
Lift evenly rather than as high as possible. Keep the neck long. Lower down gently between forms.
Who it suits
Intermediate students; it is also a reasonable preparation pose for many others.
Next in the sequence: Bhekasana.
Lying prone, lifting the legs and then the torso in the Intermediate count. Two related forms follow one another.
The back of the body works as a sheet, not as a jerk of the neck. Rest is taken in the vinyasa between.
Practise this Intermediate pose in a Mysore-style room, or in a private session in Dubai or online. It is added only when your practice and body are ready.
See session formats, upcoming dates and the shala, or book a place with Ashtanga Yoga Dubai.