ProneIntermediate
Half Locust Pose
Ardha Salabhasana
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About This Pose
Half Locust Pose (Ardha Salabhasana) lifts only one leg at a time while lying prone, creating an asymmetrical back-strengthening pose. This variation allows practitioners to work each side independently, addressing muscle imbalances and building focused strength. It's an excellent preparation for full Locust and helps develop the control needed for more advanced prone backbends.
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
- Lengthen lifted leg fully
- Breathe smoothly throughout
- Keep hips square
- Engage glutes firmly
Benefits
- Builds asymmetrical strength
- Addresses imbalances
- Improves body awareness
- Prepares for full Locust
- Develops control
- Targets each side
Modifications
- Lift leg lower
- Support pelvis with hands
Variations
- With chest lift
- With arm reach
Cautions & Contraindications
Cautions
- Keep hips grounded evenly
- Avoid over-lifting
Avoid this pose if you have:
- Lower back injury
- Hip pain
Quick Facts
Primary Focus
spineSecondary Focus
core
Suggested Hold
30 seconds
Tags
pronestrengthback bodyintermediate
Equipment
yoga mat
