Other Names

Full Locust Posture/ Pose, Purna Shalabha or Salabha Asana, Puran Shalabh or Purn Salabh Asan


Purna-Salabhasana is a reverse posture to the Cobra Posture, which gives a backward bend to the spine. Values of certain asanas are maximised when done one after the other. Cobra posture activates the upper area while locust activates the lower waist down area of the body. So this asana gives maximum benefit when done after the cobra posture.

How to reach the stretch

  • Lie face down on the floor on your stomach, hands stretched backwards close to the body and the legs straight. Making fists of the hands bring them together beneath the thighs with the wrists touching.
  • Inhale as much air as you can. Holding your breath make your head straight and put the chin on the floor (on a folded blanket or towel). Tighten both the legs and lift them up as high as you can. Do not bend the knees.
  • Remain in the same posture for a few seconds.
  • Exhale and simultaneously lower the legs slowly to the floor. Do not drop the legs. By the time the legs touch the floor you should finish exhaling. You have completed one round of a most strenuous posture. Relax.

How to release the stretch

  • Stay for 30 seconds to 1 minute, then release with an exhalation.
  • Take a few breaths and repeat 1 or 2 times more if you like.


  • Strengthens the muscles of the spine, buttocks, and backs of the arms and legs.
  • Stretches the shoulders, chest, belly, and thighs.
  • Improves posture.
  • Stimulates abdominal organs.
  • Helps relieve stress.


Not for the persons who have following porblems:

  • Headache
  • Serious back injury
  • People with neck injuries should keep their head in a neutral position by looking down at the floor; they might also support the forehead on a thickly folded blanket.

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