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Half Locust Pose

Ardha Salabhasana

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About This Pose

Half Locust Pose (Ardha Salabhasana) provides an accessible entry into locust variations by lifting only one leg at a time. This approach allows practitioners to build back strength progressively while ensuring balance between the two sides of the body. It's excellent for those new to prone backbends or working on addressing strength imbalances.

Step-by-Step Instructions

1
Lie face down
2
Arms alongside body
3
Engage core and back
4
Lift one leg up
5
Keep hips level
6
Switch sides

Alignment Cues

Engage core throughout
Breathe steadily
Keep lifted leg straight
Ground through opposite hip

Benefits

Builds strength progressively
Addresses muscle imbalances
Accessible entry point
Improves body awareness
Prepares for full Locust
Safe back strengthening

Modifications

Support pelvis with hands
Smaller lift

Variations

With chest lift
With arm reach

Cautions & Contraindications

Cautions

Keep hips grounded
Avoid compression

Avoid this pose if you have:

Back injury
Hip pain

Use This Pose

Quick Facts

Primary Focus

spine

Secondary Focus

core

Suggested Hold

30 seconds

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Half Forward Fold

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Upward Salute (Back View)

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Upward Salute (Prayer Hands)

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