ASANA GUIDE

GRASSHOPPER POSE — SHALABASANA

Grasshopper pose

This pose is likened to that of a grasshopper or of the locust, an Indian species in the grasshopper family. Shalabasana emphasizes the lumbar area, glutes, and the back of the thighs, a few of the most neglected parts of the body. The consequences which can arise from neglecting these areas range from minor troubles such as lower back pain to major conditions such as sciatica or herniated disc. Although this posture may be unpleasant due to the fact that it focuses on our weaknesses, it is all the more important for that same reason. The benefits of this posture span from improved digestion to strengthening of the lumbar spine, relief of stress and of lower back pain due to the simulation of the parasympathetic nervous system.

Sanskrit

Shalabasana
शलभासन

PRONUNCIATION

Shalabasana
शलभासन

TRANSLATION

Grasshopper/Locust (Shalabha)
Pose (Asana)

POSE TYPE

Prone pose

POSE CATEGORY

Prone pose

ORIGIN

Gheranda Samhita

PERFORMANCE

Starting

Lie in a prone position, arms next to the body. The head is in line with the spine, supported by the chin or forehead.

Entering

Roll the body from side to side to bring the arms close together in front of the body. Place your hands pointing downward under the pelvis/thighs. Optionally you might clench the fists for stronger support. Activate the muscles of the lower back, and lift the legs as high as possible, while they remain straight and parallel, with feet relaxed. Shift the weight forward towards the upper body to lift the legs higher. Alternatively the arms and hands may be kept close to the trunk instead of beneath it, with the hands pointing downward.

Final

Not Applicable

Variation

In case of severe weakness of the lower back, the asana can be performed in an alternating way, lifting only one leg at a time: first the left and then the right leg.