Get low back pain relief

Ardha Shalvasana (Half-Locust Posture)

Ardha Shalvasana helps to get low back pain relief by mainly focusing on the lower vertebra of the spinal cord. Also strengthens the muscles of the abdomen and thighs. It can be performed to reduce excess fat from the hips, waist, posterior, thighs, and the abdomen.

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Steps to perform this pose:

Step 1

Lie down on your abdomen (prone position). Hands under thigh. Palm inward. Chin will rest on floor.

Step 2

Raise your right leg at the position shown in the picture or as comfortable for you. When one leg is raised, the other one should be kept straight and pressed to the floor.

Step 3

The muscles of the shoulders, neck and head should be kept relaxed. Muscles of the thighs and abdomen should be kept stretched.

Step 4

Hold and count as suggested by our yoga doctor at the final position of Ardha Shalvasana. Watch the video for further assistance!

Step 5

Lower down your right leg on the ground.

Step 6

Raise your left leg and repeat the same steps as you did for right leg.

Step 7

After completing the whole posture take rest in sabasana in pronation.

Repeat the asana if required or as suggested by our yoga doctor.

Important: It is advisable to practice yoga under expert guidance only. If at any time you feel discomfort in the spine, or any other part of the body, you should come out of the pose.


  • Regular practice of Ardha Shalvasana can help control diabetes.

  • People suffering from constipation should practice this pose for relief.

  • Helpful for sciatica and a useful low back pain relief.

  • Women with ovaries and uterus disorders can get benefit. Also the adrenal and prostrate glands are activated.

  • Improvement in blood circulation.

  • It firms thighs, hips and buttocks by dissolving excess fat.


It is not advisable for cardiac patients, pregnant women, and people having high blood pressure.

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