About Shalabhasana

Shalabhasana prepares the body for deeper backbends by strengthening posterior chain.

How to Perform Shalabhasana

1. Lie prone with arms alongside torso, palms up, forehead down.
2. Inhale, lift head, upper torso, arms, and legs off floor together.
3. Reach back through toes and fingers to lengthen.
4. Hold for 3-5 breaths, then slowly release on exhale.

Key Benefits

• Strengthens spine muscles, glutes, and hamstrings.
• Stretches shoulders, chest, and thighs.
• Improves posture.

Breathing Guidance

Smooth breathing against resistance of floor.

Precautions & Safety

Avoid during pregnancy or acute back injury.

Tips for Beginners

Start by lifting upper body only, then legs only, before lifting both.