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Updated: Jul 7, 2020

The first position the back-bending sequence of postures …

Shalabasana aka ‘locus pose’ is a back-bending position which is more challenging than it appears.

How to get into the position

Lying down on your mat, on your front, place your palms either side of your hips. Inhale, and lift your legs and knees so that your pelvic bone is above your shoulders. Exhale, and ensure your chin is on the floor. Then inhale and shift your weight forward to your abdomen and swell your belly (and come over the bulge using the support of your breath). On the exhalation, hold the backbend / support the weight of your legs.

Do not lift your chin off the floor.

Hold this position for five full breaths.



  • Helps fight fatigue

  • Helps with mild backache

  • Helps open the Navel Chakra (Manipura Chakra)


Avoid this posture if you have hypertension, heart problems of if you are menstruating.

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