Category

Backbends

Level

intermediate

Hold

3–5 breaths

Type

Asana

Breath

Inhale to rise; take short, steady breaths while holding.

Full Locust Pose

Poorna Salabhasana — "complete locust posture"

The stronger locust from the Bikram/Hot 26 series: arms out like wings, everything lifting at once, the body shaped like a shallow airplane. Pure back-body strength, no props, no hands.

Step by step

1. 1Lie on your belly with your chin on the mat and your legs together.
2. 2Stretch your arms straight out to the sides at shoulder height, palms down, like wings.
3. 3On an inhale, lift your head, chest, arms, and legs off the floor in one motion.
4. 4Reach your arms out and slightly back, as if flying, keeping them level with your shoulders.
5. 5Keep both legs together and lifting as one unit.
6. 6Reach your chest forward and up while your legs reach back and up.
7. 7Exhale to lower down with control and rest, turning one cheek to the mat.