Locust Pose
Salabhasana builds the back strength that supports good posture and deeper backbends.
- Level
- Intermediate
- Family
- Backbend
- Hold
- 3–5 breaths, 2–3 rounds
- Works
- Back, glutes, hamstrings, shoulders
- Length before height
- Reach back
- Gaze down
Step by step
How to do Locust Pose
Begin Lie on your belly, arms by your sides.
- 01
Lie on your belly, arms alongside the body, palms down or up.
- 02
Rest the forehead on the mat, legs hip-width.
- 03
Inhale and lift the head, chest, arms and legs.
- 04
Reach back through the fingertips and toes.
- 05
Keep the neck long, gaze down and slightly forward.
- ↩
Coming out. Exhale, lower everything and rest with head turned to one side.
Breath
Short, steady breaths during the hold.
Focus
Back-body strength
Why practise it
Strengthens back, glutes and legs; improves posture.
Alignment & cues
Lengthen as you lift; legs hip-width, not squeezed together.
Teacher’s cues
- “Length before height”
- “Reach back”
- “Gaze down”
Common mistakes
Cranking the neck back and gripping the buttocks hard.
Make it yours
Every body is different. Use props and variations freely — they are not a lesser version of the pose.
Easier
Lift only the upper body or one leg at a time.
Variations
- Arms forward (Superman)
- Hands clasped behind back
Props
- Blanket under hips
Where it fits in a flow
Warm up with the poses on the left, then move into the ones on the right.
Practise with care
Safety
Avoid in pregnancy; reduce with lower back pain.
Educational guidance, not medical advice. Stop if you feel sharp pain, pinching or dizziness, and check with a qualified teacher or health professional if you are pregnant, injured or managing a health condition.
In the tradition
Salabha means locust; described in the Gheranda Samhita.
Questions
Is Locust Pose hard?
It takes effort; start by lifting the chest or the legs separately.
