{"id":975,"date":"2026-06-01T13:34:22","date_gmt":"2026-06-01T08:04:22","guid":{"rendered":"https:\/\/www.nadyoga.org\/blog\/?p=975"},"modified":"2026-06-01T13:34:23","modified_gmt":"2026-06-01T08:04:23","slug":"salabhasana-locust-pose-a-complete-guide-to-benefits-steps-and-precautions","status":"publish","type":"post","link":"https:\/\/www.nadyoga.org\/blog\/salabhasana-locust-pose-a-complete-guide-to-benefits-steps-and-precautions\/","title":{"rendered":"\u015aalabh\u0101sana (Locust Pose): A Complete Guide to Benefits, Steps, and Precautions"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">\u015aalabh\u0101sana, commonly known as Locust Pose, is a powerful prone backbend in Hatha Yoga that strengthens the entire posterior chain, improves posture, and develops spinal resilience. Derived from the Sanskrit words <em>\u015aalabha<\/em> meaning &#8220;locust&#8221; and <em>Asana<\/em> meaning &#8220;pose,&#8221; this posture resembles a locust lifting itself upward from the ground.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Although it appears simple, \u015aalabh\u0101sana is one of the most effective yoga poses for strengthening the lower back, glutes, hamstrings, and core muscles. In today&#8217;s sedentary world, where long hours of sitting contribute to poor posture and back discomfort, Locust Pose offers a valuable antidote.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Whether you are a beginner progressing from Ardha \u015aalabh\u0101sana (Half Locust Pose) or an experienced practitioner looking to deepen your backbend practice, this complete guide will help you understand the benefits, proper technique, precautions, and traditional yogic significance of \u015aalabh\u0101sana.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">What is \u015aalabh\u0101sana?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u015aalabh\u0101sana is a prone backbending posture in which both legs are lifted simultaneously while the chest remains grounded or lightly elevated, depending on the variation being practiced.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Unlike its preparatory variation,<a href=\"https:\/\/www.nadyoga.org\/blog\/ardha-salabhasana-half-locust-pose\/\" type=\"post\" id=\"973\"> <strong>Ardha \u015aalabh\u0101sana (Half Locust Pose)<\/strong><\/a>, which lifts one leg at a time, \u015aalabh\u0101sana requires greater strength, coordination, and spinal stability.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The posture primarily strengthens:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Lower back muscles<\/li>\n\n\n\n<li>Glutes<\/li>\n\n\n\n<li>Hamstrings<\/li>\n\n\n\n<li>Core stabilizers<\/li>\n\n\n\n<li>Upper back muscles<\/li>\n\n\n\n<li>Shoulders<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Because of its strengthening effects, \u015aalabh\u0101sana is often included in traditional Hatha Yoga and Yoga Teacher Training programs.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">Meaning of \u015aalabh\u0101sana in Sanskrit<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">The name comes from two Sanskrit words:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u015aalabha<\/strong> = Locust<\/li>\n\n\n\n<li><strong>Asana<\/strong> = Pose<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">The final shape resembles a locust lifting its body upward, symbolizing strength, vitality, and determination.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">How to Do \u015aalabh\u0101sana (Locust Pose)<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Practicing with proper alignment is essential to avoid unnecessary strain on the lower back.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Step 1: Lie on Your Stomach<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Lie flat on your belly with the legs together and arms resting alongside the body.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Step 2: Position the Chin<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Rest the chin lightly on the mat while keeping the neck long.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Step 3: Engage the Core<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Gently activate the abdominal muscles to stabilize the pelvis.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Step 4: Lift Both Legs<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Inhale deeply and raise both legs simultaneously without bending the knees.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Keep:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Legs straight<\/li>\n\n\n\n<li>Toes pointed<\/li>\n\n\n\n<li>Hips grounded as much as possible<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Step 5: Hold the Pose<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Maintain the posture for 5\u201310 breaths while breathing smoothly.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Step 6: Lower Slowly<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Exhale and gently release both legs back to the floor.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Repeat 2\u20133 rounds.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">Breathing Technique in Locust Pose<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Proper breathing enhances stability and awareness.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Inhale while lifting the legs<\/li>\n\n\n\n<li>Breathe naturally while holding<\/li>\n\n\n\n<li>Exhale while lowering<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Avoid holding the breath unnecessarily.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">Benefits of \u015aalabh\u0101sana<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Locust Pose offers numerous physical and energetic benefits.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">1. Strengthens the Entire Back Body<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u015aalabh\u0101sana is one of the best yoga poses for strengthening the posterior chain.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">It activates:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Lower back<\/li>\n\n\n\n<li>Mid-back<\/li>\n\n\n\n<li>Glutes<\/li>\n\n\n\n<li>Hamstrings<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Regular practice can improve spinal support and overall posture.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">2. Improves Posture<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Weak back muscles often contribute to rounded shoulders and slouching.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u015aalabh\u0101sana helps reverse these patterns by strengthening the muscles responsible for maintaining an upright posture.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">3. Builds Core Stability<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Although often considered a back-strengthening pose, Locust Pose also activates the abdominal muscles to support spinal alignment.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">4. Enhances Spinal Flexibility<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">As a gentle backbend, \u015aalabh\u0101sana improves spinal mobility while developing strength.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Practitioners often combine it with <strong><a href=\"https:\/\/www.nadyoga.org\/blog\/bhujangasana-cobra-pose\/\" type=\"post\" id=\"967\">Bhujangasana (Cobra Pose)<\/a><\/strong> to create a balanced spinal strengthening sequence.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">5. Tones the Legs and Glutes<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">The simultaneous leg lift creates strong activation throughout the lower body.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">This helps improve:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Hip stability<\/li>\n\n\n\n<li>Leg strength<\/li>\n\n\n\n<li>Muscular endurance<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">6. Stimulates Digestive Organs<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">The gentle abdominal compression created during the pose may help stimulate circulation around the digestive organs.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">Therapeutic Benefits of Locust Pose<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">When practiced correctly, \u015aalabh\u0101sana may help:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Improve postural alignment<\/li>\n\n\n\n<li>Reduce lower back weakness<\/li>\n\n\n\n<li>Counteract prolonged sitting<\/li>\n\n\n\n<li>Increase spinal endurance<\/li>\n\n\n\n<li>Develop body awareness<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Because of its strengthening nature, the pose is frequently included in therapeutic yoga programs.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">Common Mistakes to Avoid<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">Lifting the Legs Too High<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Focus on maintaining length rather than maximizing height.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Bending the Knees<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Keep the legs active and straight throughout the pose.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Compressing the Neck<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Avoid throwing the head backward.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Holding the Breath<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Maintain smooth and steady breathing.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Overusing the Lower Back<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Engage the glutes and core to distribute effort evenly.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">Preparatory Poses for \u015aalabh\u0101sana<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Warming up properly can make the pose safer and more effective.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Recommended Preparatory Poses<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Cat-Cow Stretch<\/li>\n\n\n\n<li>Setu Bandhasana (Bridge Pose)<\/li>\n\n\n\n<li>Ardha \u015aalabh\u0101sana (Half Locust Pose)<\/li>\n\n\n\n<li>Bhujangasana (Cobra Pose)<\/li>\n\n\n\n<li><strong><a href=\"https:\/\/www.nadyoga.org\/blog\/makarasana-crocodile-pose\/\" type=\"post\" id=\"361\">Makarasana (Crocodile Pose)<\/a><\/strong><\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">These poses prepare the spine, hips, and back muscles for deeper engagement.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">Follow-Up Poses After Locust Pose<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Counterposes help release tension from the back body.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Recommended Counterposes<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Balasana (Child&#8217;s Pose)<\/li>\n\n\n\n<li>Makarasana (Crocodile Pose)<\/li>\n\n\n\n<li>Supine spinal twists<\/li>\n\n\n\n<li>Knees-to-chest pose<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Following \u015aalabh\u0101sana with restorative poses helps relax the nervous system and neutralize the spine.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">\u015aalabh\u0101sana vs Ardha \u015aalabh\u0101sana<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Many students begin with Half Locust Pose before progressing to the full variation.<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">Ardha \u015aalabh\u0101sana<\/th><th class=\"has-text-align-center\" data-align=\"center\">\u015aalabh\u0101sana<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">One leg lifted<\/td><td class=\"has-text-align-center\" data-align=\"center\">Both legs lifted<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Beginner-friendly<\/td><td class=\"has-text-align-center\" data-align=\"center\">Intermediate<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Less demanding<\/td><td class=\"has-text-align-center\" data-align=\"center\">Greater strength required<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Therapeutic preparation<\/td><td class=\"has-text-align-center\" data-align=\"center\">Full strengthening posture<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Mastering Ardha \u015aalabh\u0101sana creates a strong foundation for practicing \u015aalabh\u0101sana safely.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">Contraindications and Precautions<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Avoid or modify the pose if you have:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/www.nadyoga.org\/blog\/yoga-for-pregnancy\/\" type=\"post\" id=\"178\">Pregnancy<\/a><\/li>\n\n\n\n<li>Hernia<\/li>\n\n\n\n<li>Recent abdominal surgery<\/li>\n\n\n\n<li>Severe lower back injuries<\/li>\n\n\n\n<li>Acute sciatica<\/li>\n\n\n\n<li>Chronic spinal disorders<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Always seek guidance from a qualified yoga teacher if you have health concerns.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">Energetic Benefits of \u015aalabh\u0101sana<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">According to traditional yogic philosophy, \u015aalabh\u0101sana helps activate:<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Manipura Chakra<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Associated with:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Confidence<\/li>\n\n\n\n<li>Personal power<\/li>\n\n\n\n<li>Motivation<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Muladhara Chakra<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Associated with:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Grounding<\/li>\n\n\n\n<li>Stability<\/li>\n\n\n\n<li>Physical vitality<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">The pose is considered energizing and strengthening both physically and mentally.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">Tips for Beginners<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">Build Strength Gradually<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Start with shorter holds and fewer repetitions.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Practice Half Locust First<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Beginners often benefit from mastering Ardha \u015aalabh\u0101sana before attempting the full pose.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Focus on Alignment<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Good technique is more important than lifting the legs higher.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Use Counterposes<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Follow your practice with <strong>Balasana (Child&#8217;s Pose)<\/strong> or <strong>Makarasana (Crocodile Pose)<\/strong> to relax the spine.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">\u015aalabh\u0101sana in Traditional Hatha Yoga<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/www.nadyoga.org\/blog\/what-is-hatha-yoga\/\" type=\"post\" id=\"169\">Traditional Hatha Yoga <\/a>views \u015aalabh\u0101sana as more than a physical exercise.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The posture teaches:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Discipline<\/li>\n\n\n\n<li>Concentration<\/li>\n\n\n\n<li>Breath awareness<\/li>\n\n\n\n<li>Energetic balance<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">In <a href=\"https:\/\/www.nadyoga.org\/blog\/best-yoga-schools-in-rishikesh-india\/\" type=\"post\" id=\"956\">yoga schools in Rishikesh<\/a>, students often practice \u015aalabh\u0101sana alongside Bhujangasana, Ardha \u015aalabh\u0101sana, and other classical backbends to systematically build spinal strength and awareness.<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p class=\"wp-block-paragraph\">Looking to deepen your yoga practice? Our <strong><a href=\"https:\/\/www.nadyoga.org\/200-hours-yoga-teacher-training-course\/\">200 Hour Yoga Teacher Training Course in Rishikesh<\/a><\/strong> offers in-depth training in classical Hatha Yoga, including backbending postures like \u015aalabh\u0101sana, along with pranayama, meditation, yoga philosophy, anatomy, and teaching techniques.<\/p>\n<\/blockquote>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">Conclusion<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u015aalabh\u0101sana (Locust Pose) is a powerful Hatha Yoga posture that strengthens the back body, improves posture, develops core stability, and enhances spinal health. As a natural progression from Ardha \u015aalabh\u0101sana, it helps practitioners build resilience, confidence, and awareness through mindful movement.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">With consistent practice and proper alignment, Locust Pose can become one of the most effective postures for developing a strong and healthy spine while supporting overall physical and energetic well-being.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">Frequently Asked Questions<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">Is \u015aalabh\u0101sana suitable for beginners?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Beginners can practice the pose, but many benefit from first learning Ardha \u015aalabh\u0101sana.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">How long should I hold Locust Pose?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Start with 5\u201310 seconds and gradually increase as strength develops.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Does \u015aalabh\u0101sana help lower back pain?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">When practiced correctly, it may strengthen muscles that support the spine and improve posture.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Which poses should I practice after \u015aalabh\u0101sana?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Balasana and Makarasana are excellent counterposes after Locust Pose.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">What muscles does \u015aalabh\u0101sana strengthen?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">It primarily strengthens the lower back, glutes, hamstrings, core, and upper back muscles.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u015aalabh\u0101sana, commonly known as Locust Pose, is a powerful prone backbend in Hatha Yoga that strengthens the entire posterior chain, [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":1039,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center 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