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Before you start with any asana or breathing exercise, it is always advised to start with a warm-up yoga.  

Salabasana (Locust Pose)


  • It helps to strengthen the lower back muscles and your skeleton as a whole.

  • Helps to relieve pain in your lower back.

  • Helps to improve structural posture issue, knee-related problems, and overall weakness.


How to Do?

  • Initially, practice with single leg then progresses to both your legs.

  • Lie down on your stomach, keep your hands near to your thigh and your palm facing upwards. Ensure that your chin is firmly touching the ground.

  • Breathe in while applying pressure to the ground by your hands and lift your right leg to a 45-degree angle as shown.

  • Continue to breathe in and out normally for about three rounds. Feel the stretch of the hip joint and lower back muscles at this stage. Breathe out and come back to your normal position. Repeat the steps for your other leg.

  • In the final round, lift both your legs while breathing in and stay in this position for 10-15 counts. Then, slowly while breathing out, come back to the original position.



  • For the people with any restrictions on your lower back, start out by performing salabasana for each leg separately, and begin with both legs only when you feel comfortable.

  • Do not perform this too quickly or lift your legs too high as it may lead to cramps in your legs / lower back muscles. Hence, you are recommended to perform it slowly, and at your own pace. 

  • Do not twist your body while doing the single-leg lifts.

I will be narrating the steps to follow. Please watch the video and keep up.

Comments are highly appreciated. Don’t hesitate to ask any questions.

Want to find out what are the things that you should know before you start? Click here

Here is the video! 

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