Locust Pose

Salabhasana

shah-lah-BAH-sah-nah

A prone backbend that strengthens the entire back body including the glutes, hamstrings, and spinal erectors. Locust Pose builds the posterior chain strength needed for deeper backbends like Bow and Wheel. It improves posture by targeting the muscles that counteract forward slouching, and it tones the buttocks and backs of the legs.

How to do Locust Pose

1. Lie face down with your arms by your sides, palms facing down (or interlace your fingers behind your back for an added shoulder stretch). Rest your forehead on the mat.
2. On an inhale, simultaneously lift your head, chest, arms, and legs off the floor. Reach back through your fingertips and toes, creating length from crown to heels.
3. Firm your buttocks and press your pubic bone into the floor for support. Keep your legs hip-width apart and inner thighs rotating slightly upward.
4. Broaden across the collarbones and draw the shoulder blades together on your back. Keep your gaze down toward the floor to maintain a neutral neck position.
5. Hold for three to five breaths, then exhale and slowly lower everything to the floor with control. Rest for a breath and repeat two to three times.

Benefits of Locust Pose

• Strengthens the back muscles, glutes, and hamstrings
• Improves posture by targeting the posterior chain
• Stretches the chest, shoulders, and abdomen
• Stimulates the abdominal organs and improves digestion
• Builds the back strength needed for deeper backbends

Muscles Engaged

Modifications & Variations

• Lift only the chest and arms (keeping legs on the floor) for a gentler variation
• Lift only the legs (keeping chest on the floor) to isolate the lower body
• Place a folded blanket under the pelvis for extra support and comfort

Cautions

• Avoid with acute back injuries or herniated discs
• Not recommended during pregnancy
• Use caution with neck injuries; keep the gaze down