ProneIntermediate
Full Locust Pose
Salabhasana
www.yoga-sequencing.com
About This Pose
Full Locust Pose (Salabhasana) is a demanding prone backbend that lifts the arms, chest, and legs simultaneously off the floor. This pose requires and builds significant back strength, strengthening the entire posterior chain from neck to ankles. It's energizing and invigorating, often included in sequences to build heat and prepare for deeper backbends.
Step-by-Step Instructions
- 1
Lie face down
- 2
Arms alongside body
- 3
Engage entire back body
- 4
Lift chest and legs together
- 5
Extend arms back
- 6
Hold with steady breath
Alignment Cues
- Keep gaze neutral down
- Breathe evenly throughout
- Reach through fingertips and toes
- Lift from back muscles
Benefits
- Strengthens entire back
- Builds posterior chain
- Energizes system
- Prepares for deep backbends
- Improves posture powerfully
- Creates full body engagement
Modifications
- Lift one side at a time
- Lower height
Variations
- Arms forward
- Arms interlaced behind
Cautions & Contraindications
Cautions
- Avoid neck compression
- Engage core throughout
Avoid this pose if you have:
- Back injury
- Pregnancy
Quick Facts
Primary Focus
spineSecondary Focus
core
Suggested Hold
30 seconds
Tags
pronebackbendstrengthintermediate
Equipment
yoga mat
