Ardha Shalabhasana: Steps, Benefits, Contraindications

Image supply: Canva

For anybody who needs to remain in form to flaunt their curves, Ardha Shalabhasana is a straightforward stretching pose. The tension-relieving results within the pelvic space additionally arouse the curiosity of yogis.

Ardha shalabhasana will be accepted by mendacity down within the susceptible place. Then, throughout the pose, all the torso and chin contact the ground with one leg raised.

This pose stretches and strengthens the hip, pelvic, and psoas muscle groups. It primarily advantages the decrease physique by performing as a wonderful hip opener and enhancing the pliability of the legs.

Ardha Shalabhasana that means

Ardha Shalabhasana is a Sanskrit title for this posture that features three fundamental phrases: Ardha + Shalabha + Asana.

  • The time period "Ardha" refers to "half"
  • "Shalabha" means "grasshopper"
  • "Asana" is "posture"

During the posture of this posture, the physique resembles the grasshopper, much like the essential Shalabhasana posture from which it was derived. The solely distinction is that just one leg is lifted at a time, which explains the prefix “ardha” and the title ardha shalabhasana.

It can be identified by the title as Half-Locust Pose or Locust Pose Torso on the ground with one leg up.

Ardha Shalabhasana apply guide

Ardha Shalabhasana exercise instructionImage supply: Canva


  • This perspective have to be averted by ladies throughout being pregnant and menstruation.
  • Heart sufferers or folks with hypertension should additionally skip Ardha Shalabhasana.
  • Do not do that asana in case you have a hernia.
  • People with again issues or herniated discs are usually not allowed to apply this pose.
  • It is just not advisable for folks with decrease stomach issues, appendix, and so forth.
  • Avoid this pose for those who've not too long ago had a again or leg harm.

Preparatory pose

To put together the physique for Ardha Shalabhasana, Bhujangasana (Cobra Pose) is probably the most useful.

Ardha Shalabhasana steps

  1. Start by mendacity in your susceptible place.
  2. Keep your arms beneath your thighs along with your palms both going through down or your arms clenched.
  3. Make certain to maintain your legs straight all through the train.
  4. Stretch your neck muscle groups ahead and relaxation your chin on the ground. Your neck muscle groups and nerves must really feel the stretch.
  5. Take within the energy of the again muscle groups and inhale to boost the left leg as excessive as potential.
  6. The proper leg and all the physique stay on the ground.
  7. As such, maintain the top place, respiratory deeply for 10-15 seconds
  8. Release the pose by exhaling regularly to decrease your left leg again to the ground.
  9. Repeat the identical steps elevating your proper leg to finish a spherical.
  10. Similarly, do 3-5 rounds, then loosen up.

Follow up poses

In each yoga session, Ardha Shalabhasana is adopted by Shalabhasana (Locust Pose).


  • While one leg is raised throughout the pose, the physique mustn’t really feel any pressure.
  • Do not bend your knees whereas doing Ardha shalabhasana.
  • Make certain your chin is touching the ground all through the pose.
  • Keep your higher physique on the ground and don’t twist or tilt your pelvis.

Tips for learners

When performing a half locust pose, the next ideas will enhance your apply

  • For Ardha shlabhasana, all the time carry your left leg first, this places strain on the appropriate aspect of the stomach. It leaves therapeutic massage results on the ascending colon of the massive gut.
  • The proper leg is then raised to place strain on the descending colon.
  • These two successive actions on this sequence assist promote bowel peristalsis.
  • Try to focus in your breaths and synchronize them along with your actions.
  • Bring your consciousness on a bodily stage to your decrease again, abdomen and coronary heart. However, on a non secular stage, you’re drawing your consideration to the Swadhisthana Chakra.

Props and modifications

Use the props under to switch the Ardha Shalabhasana.

  • blanket – Put a folded blanket beneath the pelvis earlier than attempting to boost the leg to achieve Ardha Shalabhasana. It will assist take away any pressure on the decrease again.
  • Neck roll – You can preserve a pillow beneath your thighs as an alternative of utilizing the folded blanket to ease the pose.

Ardha Shalabhasana variations

Ardha Shalabhasana variationsImage supply: Canva

By including the next actions within the fundamental half grasshopper pose, these variations will be completed.

1. Ardha shalabhasana II (asymmetrical)

In this variant, the arms are organized asymmetrically, therefore the title. As you lie in your abdomen, prolong your proper arm over your head along with your palm going through to the left. Put your left arm in your aspect with the palm going through your physique.

Now increase your left leg, proper arm, head, and chest. Keep your torso and proper leg on the ground as you maintain the pose. Don't neglect to repeat on the opposite aspect.

2. Ardha Shalabhasana II (symmetrical)

This variation will be accepted by taking Advasana (reverse Shavasana) as the essential posture and elevating the alternate arm together with the raised leg. Lifting the leg and arm have to be carried out on the similar time.

Again, the primary spherical is accomplished by repeating the above steps by switching leg and arm. It is advisable that you just do as much as 5 rounds. This variant is advisable for learners with a stiff again.

3. Ardha Shalabhasana with arms ahead

For this variation, assume Advasana by stretching each arms above your head as you lie in your abdomen. Now carry your left leg by the knee. Also carry each arms, head and chest off the ground.

4. Ardha Shalabhasana arms on the edges

This variant is mostly most well-liked by learners. For this, all steps stay the identical, solely the arms are positioned on the edges of the physique and never beneath the thighs. You can type a fist along with your arms as you carry your leg.

Therapeutic makes use of

  • Ardha Shalabhasana works as an efficient treatment for folks with again ache and sciatica
  • The half grasshopper retaining will assist clear constipation.
  • Patients with diabetes additionally obtain constructive outcomes with their constant apply.

Benefits of Ardha Shalabhasana

1. Strengthens the decrease again – To do Ardha Shalabhasana, the leg is raised with the muscle groups of the again. It stretches the again muscle groups and releases any pinched stress. Thus, the decrease again muscle groups are effectively skilled and strengthen the decrease again.

2. Firms the leg muscle groups – Ardha Shalabhasana tightens the thighs and the buttocks. It helps within the lack of further layer of fats that’s deposited in these areas. It transforms the practitioner into a greater form.

3. Improves shoulder and neck energy – In this place the neck and shoulder muscle groups are stretched. It affords the practitioner improved flexibility and energy.

4. Improves the pliability of the backbone – The half grasshopper place stretches all the again and stimulates the spinal muscle groups. The legs are stretched backwards and the neck ahead. This makes the backbone versatile.

5. Improves blood circulation – Ardha shalabasna stimulates the pelvic area, which improves blood stream on this area. The pelvic flooring muscle groups are relaxed as a result of improved blood stream.

6. Stimulates the reproductive system – This asana permits blood to stream in the direction of the pelvic area and inner organs. It improves the effectivity of the reproductive system.

7. Improves focus – This posture stimulates the nervous system because it awakens consciousness to coordinate muscle motion with respiratory patterns. This helps in rising the mind's capacity to pay attention.

8. Improves the endocrine system – Ardha Shalabhasana additionally stimulates the adrenal and thyroid glands. It improves the functioning of the endocrine system. The endocrine system regulates the physique's glands to correctly secrete important hormones.

9. Helps with higher digestion – This pose massages the stomach area and stimulates the inner organs. Hence, this posture is helpful for facilitating the digestive course of and retaining the practitioner away from indigestion.


Practice Ardha Shalabhasana for energizing results and a versatile physique that resembles the grasshopper and might make nice leaps resulting from these abilities.

Ardha Shalabhasana has lots to supply, together with therapeutic advantages. So assist your self to undertake the posture utilizing the train information above.


Please enter your comment!
Please enter your name here