Salabhasana (variation with ankle dorsiflexion)
शलभासन (टखने के पृष्ठीय विस्तार के साथ विविधता)
This variation of Salabhasana adds ankle dorsiflexion — flexing the feet so the toes point toward the shins — while the legs are lifted. The dorsiflexion engages the anterior tibialis muscles and creates a more complete strengthening of the posterior chain. This combination builds functional strength in the back, glutes, and lower legs simultaneously.
Anatomy Involved
Benefits
- Strengthens the back and glutes
- Engages the shin muscles for complete leg strengthening
- Builds posterior chain endurance
- Improves ankle stability
- Tones the legs comprehensively
- Full anatomical benefits — muscles, joints, organs →
Avoid If
- Acute back injury
- Pregnancy
- Recent abdominal surgery
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, keep hands under hips for support, or keep forehead on the floor.
neck pain
Keep the head down with the forehead on the floor or a blanket.
spinal injury
Consult a doctor; only very gentle lifts with minimal range of motion, or avoid.
pregnancy
Avoid prone positions; substitute with alternative back strengthening poses.
hypertension
Avoid strong lifts; keep movements gentle and controlled, or keep chest down.
Target Areas
Practice Flow
About this Pose
This variation of Salabhasana adds ankle dorsiflexion — flexing the feet so the toes point toward the shins — while the legs are lifted. The dorsiflexion engages the anterior tibialis muscles and creates a more complete strengthening of the posterior chain. This combination builds functional strength in the back, glutes, and lower legs simultaneously.
How to Practice
1. Lie face down on your mat with your arms alongside your body, palms facing down.
2. Extend your legs straight back, hip-width apart.
3. Actively dorsiflex your ankles, drawing your toes towards your shins.
4. Engage your gluteus maximus and hamstrings to lift your legs off the floor.
5. Simultaneously lift your chest off the floor, drawing your shoulder blades down your back.
5 more steps remaining
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Modifications
Adaptive versions for different needs
Gentle Salabhasana with Dorsiflexion
For: beginner
A modified version of Salabhasana where only the legs are lifted, keeping the chest on the mat. This reduces the intensity of the backbend while still engaging the tibialis anterior through ankle dorsiflexion.
Featured in Sequences
Practice Salabhasana (variation with ankle dorsiflexion) as part of these guided sequences
Frequently Asked Questions
Common questions about Salabhasana (variation with ankle dorsiflexion)
What is Salabhasana (variation with ankle dorsiflexion)?
This variation of Salabhasana adds ankle dorsiflexion — flexing the feet so the toes point toward the shins — while the legs are lifted. The dorsiflexion engages the anterior tibialis muscles and creates a more complete strengthening of the posterior chain. This combination builds functional strength in the back, glutes, and lower legs simultaneously.
What are the benefits of Salabhasana (variation with ankle dorsiflexion)?
Strengthens the back and glutes. Engages the shin muscles for complete leg strengthening. Builds posterior chain endurance. Improves ankle stability. Tones the legs comprehensively.
Who should avoid Salabhasana (variation with ankle dorsiflexion)?
Avoid this pose if you have: Acute back injury, Pregnancy, Recent abdominal surgery.
How many steps are in Salabhasana (variation with ankle dorsiflexion)?
Salabhasana (variation with ankle dorsiflexion) is practiced in 10 steps. Lie face down on your mat with your arms alongside your body, palms facing down.
Is Salabhasana (variation with ankle dorsiflexion) suitable for beginners?
Yes, Salabhasana (variation with ankle dorsiflexion) is a beginner-friendly pose suitable for all levels.
What conditions does Salabhasana (variation with ankle dorsiflexion) help with?
Salabhasana (variation with ankle dorsiflexion) is therapeutic for: strength, posture correction, back pain, sciatica, flexibility.
What poses should I do before Salabhasana (variation with ankle dorsiflexion)?
Prepare with: Salabhasana, Makarasana, Adho Mukha Virasana (Child's Pose). These warm up the relevant muscles and joints.
Build Your Own Sequence
Combine Salabhasana (variation with ankle dorsiflexion) with other poses