Half Locust Pose-Ardha Shalabhasana

Half Locust Pose

  • Ardha Shalabhasana

Ardha Shalabhasana (Half Locust Pose) is an intermediate level yoga asana performed in the prone position. The name is derived from the Sanskrit words  ’Ardha’, meaning half‘salabha’, meaning locust and ‘asana’ meaning posture respectively. Half Locust Pose strengthens the muscles of the low back and core. Consistent practise of this asana, also lowers the extra fat in the buttocks, hips, and thighs. Ardha Shalabhasana stimulates  Swadhisthana chakra & Manipura chakra.

Steps to do Half Locust Pose / Ardha Shalabhasana

  • Come to Makarasana(Crocodile Pose).
  • Now take the Palms under the thighs, palms facing down, place the chin on the mat (forehead on the mat in case of neck problem).
  • Inhaling lift the right leg up, stretch the toes backward.
  • Keep breathing while holding the pose.
  • Exhaling release the right leg and repeat the same on the left leg

Tips for beginners

  • Beginners always try to focus on your breath and try syncing your breath with the movements.
  • Always start the asana with your left leg followed by the right leg for the evenly massaging of your abdominal organs.
  • You can also take the help of blanket or bolster to ease the pose.


  • Ardha Shalabhasana and Shalabhasana strengthen lower back and pelvic organs and provide relief from back ache.
  • It tones and balances the function of all the abdomen organs also it tightens the muscles of the buttocks.

Watch out for

  • Pregnant women must avoid this practice.
  • People with high BP, heart problem must avoid practicing this pose.
  • Avoid practicing if you have Peptic ulcer and Hernia.


  • Advanced variation of Ardha shalabasana is Shalabasana.
  • You can also modify ardha shalabasana by placing your hands, side wards or you can also extend your arms over the head while lifting your one of the leg.