Half Locust Pose

Ardha Shalabhasana · अर्ध शलभासन

Half Locust Pose

Ardha Shalabhasana · अर्ध शलभासन

Backbend

Level

Intermediate

Body

Backbend

How to practice

Lie on your belly and reach long through one leg. Keep your forehead supported and lift the leg only a little. Leave both hip points resting toward the floor.

Benefits

Strengthens the back, buttocks, and rear shoulders while practicing a controlled lift from the floor. Working one leg at a time makes it easier to notice differences between the two hips.

Who should avoid or modify

Reach long rather than lifting high, and keep the neck in line with the spine. Stop with back pain; avoid prone abdominal pressure during pregnancy. Keep the front of the pelvis resting evenly instead of twisting to lift the leg higher.

Recommended next

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Locust Pose

Shalabhasana

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Sphinx Pose

Salamba Bhujangasana

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Corpse Pose

Shavasana

Counterposes

Poses that balance and release this shape

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Corpse Pose

Shavasana

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Child's Pose

Balasana

Beginner0

Cat Pose

Marjarasana

Flows with this pose

Community flows that include this asana

Build a flow with this pose

Open the canvas and sequence asanas into your own practice.

Half Locust Pose

Ardha Shalabhasana · अर्ध शलभासन

Half Locust Pose

Ardha Shalabhasana · अर्ध शलभासन

Backbend

Level

Intermediate

Body

Backbend

How to practice

Lie on your belly and reach long through one leg. Keep your forehead supported and lift the leg only a little. Leave both hip points resting toward the floor.

Benefits

Strengthens the back, buttocks, and rear shoulders while practicing a controlled lift from the floor. Working one leg at a time makes it easier to notice differences between the two hips.

Who should avoid or modify

Reach long rather than lifting high, and keep the neck in line with the spine. Stop with back pain; avoid prone abdominal pressure during pregnancy. Keep the front of the pelvis resting evenly instead of twisting to lift the leg higher.