Salabhasana (Locust pose)

Asana Type

Lying Down

Target Body Part

Back of the torso, legs, and arms

Difficulty Level

Beginner

YCB Level

L1 - Yoga Protocol Instructor

Salabhasana takes some back and abdominal strength, plus mental fortitude to hold the pose. Focus on lengthening your spine and distributing the backbend evenly through your upper, middle, and lower back. No crunching that lumbar area! Engaging all of your back muscles instead of just those in your lower back will help open your chest and shoulders

How To Do Salabhasana (Locust pose)

Step 1:

Begin on your belly with your feet together and your hands reaching back, palms down.
Extend your big toes straight back and press down with all ten toenails to activate your quadriceps.

Step 2:

Rotate your inner thighs to the ceiling to broaden your lower back.
Keeping your hands lightly on the mat, raise your head and chest and your legs, leading with your inner thighs.

Step 3:

Roll your shoulders back and up away from the floor. Keep the back of your neck long and emphasize lifting your sternum instead of lifting your chin. Don’t grip your glutes.
To come out of the pose, slowly release.

Benefits of Salabhasana (Locust pose)

Stretches and strengthens the back and core muscles
Improves your spinal mobility

Cautions of Salabhasana (Locust pose)

Avoid practicing Salabhasana (Locust pose) in case you suffer from any of this condition: sciatica, slipped disc, injured knee or a hernia.

Note: All the asanas and pranayama should be performed under the guidance of your certified yoga teacher.

Table of Contents

Asana Type

Target Body Part

Difficulty Level

YCB Level