International Yoga Day 2025: Boost Your Posture and Energy with Shalabhasana (Locust Pose)

A multi-functional yoga asana that activates the body from head to toes.

Good posture does more than aligning the spine; it provides strength to the core muscles, beneficial for digestion, helps to regulate hormones, and develops a great sense of calmness. Shalabhasana is an underrated asana that is practised gently, and benefits the overall body. It is a healing tool for everyday well-being. Proper posture enables the body to breathe freely and move without stress. It also affects how to engage with other activities, governs energy levels, has an impact on mood and influences our confidence. Practising shalabhasana regularly conditions the muscles and joints to be in better alignment. This asana involves inner strength to form a posture, and delivers full body engagement.

Why Shalabhasana Belongs in Your Yoga Routine

1. Soothes the Mind and Eases Stress– This pose is a combination of focused breath, balanced posture, and mindful awareness that helps to calm the nervous system and quiet all negative thoughts.

2. Strengthens the neck and supports thyroid function– Neck muscles are stimulated when we gently raise our upper body, which also promotes hormonal balance.

3. Improves Posture and Reduces “Tech Neck” Counteracts the effects of slouching, by opening the chest, correcting rounded shoulder posture, beneficial for people engaged in a sedentary lifestyle.

4. Enhances Upper Back Strength and Flexibility– Engages strength in the upper back muscles, which leads to proper spinal alignment and freedom of movement.

5. Increases Lung Capacity– Elevating the chest helps the lungs expand, which improves oxygen intake and supports respiratory health.

6. Stimulates Digestion– Gentle pressure on the abdominal muscles boosts the metabolic functions and helps to reduce bloating, constipation and sluggish digestion.

7. Boosts Reproductive and Urinary Health– This pose is one of the rare poses that tones the pelvic region, by supporting bladder control and improving menstrual and reproductive health.

8. Tone the Core Muscle and Glutes– Holding the body in this pose activates strengthening of the deep abdominal muscles, pelvic floor, and tones the glute muscles.

How to Perform Shalabhasana (Locust Pose)

Lie flat on your stomach on a yoga mat.

Keep your legs straight and together, your arms must be resting alongside you, and your palms facing upwards

Erst your fore on the mat

Now, inhale and engage your core and glute muscles

Lift your chest, arms and legs off the surface simultaneously

Keep your arms straight,

Lifting must be done without any support from the hands

Don’t strain your neck, try to lift with your core muscles

Hold the pose for 10- 30 seconds, and breathe steadily

Exhale whole, lowering the chest and legs back to the start

Repeat the pose for 2-3 rounds as needed

Shalabhasana may appear to be easy at first glance, but its implications for body and mind run deep. This pose builds strength in the spine, develops good posture, supports digestion, and balances your endocrine system. It also eases relaxation from mental stress and emotional tension. A multi-functional yoga pose that activates from the head to toe, including release of tension and proper working of the digestive, respiratory, endocrine and reproductive systems.