Salabhasana
शलभासन
Salabhasana strengthens the back muscles, glutes, and hamstrings. This pose involves lifting the legs, chest, and arms off the ground while lying on the stomach, engaging the back muscles to maintain stability.
Anatomy Involved
Benefits
- Strengthens back muscles
- Strengthens glutes and hamstrings
- Tones abdominal organs
- Improves posture
- Stimulates digestion
- Full anatomical benefits — muscles, joints, organs →
Avoid If
- Back injury
- Neck injury
- Headache
- Pregnancy
Common Mistakes to Avoid
Teaching Cues
For yoga teachers — verbal cues to guide students
5 cues
Teaching Cues
For yoga teachers — verbal cues to guide students
- 1Press the pubic bone gently into the floor
- 2Engage the legs by pressing the tops of the feet down
- 3Lengthen the back of the neck — gaze slightly forward
- 4Draw the shoulder blades toward the spine
- 5Keep the gluteal muscles firm but not clenched
Pose Details
Helps With
Pose Type
Body Focus
Focus Areas
Best For
Yoga Styles
When to Practice
Position
Modify If You Have
back pain
Lift only one leg at a time, or keep hands under hips for support.
neck pain
Keep head in neutral position, looking down.
shoulder injury
Keep arms alongside the body, or hands under hips.
Target Areas
Practice Flow
About this Pose
Salabhasana strengthens the back muscles, glutes, and hamstrings. This pose involves lifting the legs, chest, and arms off the ground while lying on the stomach, engaging the back muscles to maintain stability.
How to Practice
1. Lie prone on the floor with your legs straight and arms by your sides, palms facing down.
2. Inhale, engaging your abdominal muscles.
3. Exhale, lift both legs, chest, and arms off the floor simultaneously.
4. Balance your body on your navel.
5. Keep your legs straight and draw your shoulders down and back.
4 more steps remaining
Register free to see the complete instructions
Register Free to ContinueAlready registered? Login
Frequently Asked Questions
Common questions about Salabhasana
What is Salabhasana?
Salabhasana strengthens the back muscles, glutes, and hamstrings. This pose involves lifting the legs, chest, and arms off the ground while lying on the stomach, engaging the back muscles to maintain stability.
What are the benefits of Salabhasana?
Strengthens back muscles. Strengthens glutes and hamstrings. Tones abdominal organs. Improves posture. Stimulates digestion.
Who should avoid Salabhasana?
Avoid this pose if you have: Back injury, Neck injury, Headache, Pregnancy.
How many steps are in Salabhasana?
Salabhasana is practiced in 9 steps. Lie prone on the floor with your legs straight and arms by your sides, palms facing down.
Is Salabhasana suitable for beginners?
Yes, Salabhasana is a beginner-friendly pose suitable for all levels.
What props are needed for Salabhasana?
You may use: blanket. Props make the pose more accessible and comfortable.
What conditions does Salabhasana help with?
Salabhasana is therapeutic for: back pain, posture correction, strength, digestive problems, hamstring injury.
What poses should I do before Salabhasana?
Prepare with: Makarasana, Adho Mukha Virasana (Child's Pose). These warm up the relevant muscles and joints.
Build Your Own Sequence
Combine Salabhasana with other poses