Locust Pose (Salabhasana) demonstrated
Category
Backbends
Level
beginner
Hold
3–5 breaths
Type
Asana
Breath
Inhale to lift; keep the breath moving while you hold — don't hold your breath.

Locust Pose

Salabhasana — "locust posture"

A prone backbend powered entirely by your back body — chest, arms, and legs lift with no help from the hands. Locust looks modest and works hard.

Step by step

  1. 1Lie on your belly with your arms alongside your body, palms facing down or in.
  2. 2Rest your forehead lightly on the mat and press the tops of your feet down.
  3. 3On an inhale, lift your head, chest, arms, and legs off the floor together.
  4. 4Reach your fingertips back toward your feet, arms hovering parallel to the floor.
  5. 5Keep your legs straight and active, inner thighs rolling slightly toward each other.
  6. 6Look slightly forward and down so the back of your neck stays long.
  7. 7Exhale to lower everything down and rest one cheek on the mat.

Benefits

  • ✓ Strengthens the entire back of the body: spine, glutes, and hamstrings
  • ✓ Opens the chest and shoulders
  • ✓ Builds the strength that supports deeper backbends
  • ✓ Counteracts rounded, desk-bound posture

Make it yours

  • · Place a folded blanket under the hips or pelvis for comfort
  • · Lift only the chest and arms, keeping the legs down, to reduce the effort
  • · Lift one leg at a time (half locust) to build up gradually

Take care

  • Take care with a recent back injury — lift lower or keep the chest down
  • Avoid prone backbends during pregnancy
  • If your neck complains, keep the gaze down at the mat

This is general practice guidance, not medical advice. If something hurts, ease out of it.

Practiced in

Props that help here

  • Cork blocks (set of 2) — Bring the floor closer in lunges, folds, and triangle — and a block between the shoulder blades turns a backbend into something you can hold. find one
  • Bolster — The single best restorative purchase. Under the knees, under the spine, or lengthwise under the back to open a gentle supported backbend. find one

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