Locust Pose (Salabhasana)
- elisha st denis
- 40 minutes ago
- 2 min read
Locust Pose is a prone backbend that strengthens the entire back of the body, back muscles, glutes, and hamstrings, while opening the chest and shoulders. Unlike many backbends that emphasize flexibility, Locust Pose is primarily about strength. It's an excellent counterpose to the rounded posture many of us develop from sitting at a desk, and a great foundation for deeper backbends.
How to Practice Locust Pose (Salabhasana)
Lie face down with your arms alongside your body, palms facing down or up.
On an inhale, simultaneously lift your head, chest, arms, and legs off the mat.
Keep your gaze slightly forward and down to protect the back of your neck.
Reach actively through your fingertips and back through your heels.
Squeeze your inner thighs toward each other and press your pubic bone into the mat.
Hold for 5 breaths, then exhale and lower everything down.
Modifications & Variations
Lift chest only: If lifting everything at once is too intense, start by lifting just your chest and arms, keeping legs on the mat.
Lift legs only: Alternatively, keep your chest down and focus on lifting only your legs to isolate the glute and hamstring work.
Arms forward: Extend your arms forward alongside your ears (like Superman) for a different shoulder engagement.
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