ProneIntermediate
Locust Pose Arms Back
Salabhasana
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About This Pose
Locust Pose with Arms Back (Salabhasana variation) intensifies the classic locust by extending the arms back alongside the body or interlacing the fingers behind the back. This arm position increases the chest opening and shoulder stretch while maintaining the back-strengthening benefits. The pose builds strength throughout the posterior chain and is excellent preparation for deeper backbends.
Step-by-Step Instructions
- 1
Lie face down
- 2
Interlace hands behind back
- 3
Engage back muscles
- 4
Lift chest off floor
- 5
Reach arms back
- 6
Hold with steady breath
Alignment Cues
- Lengthen spine fully
- Keep breath steady
- Draw shoulder blades together
- Keep gaze down
Benefits
- Strengthens entire back
- Opens chest and shoulders
- Improves posture
- Builds core stability
- Prepares for deeper backbends
- Increases spinal extension
Modifications
- Keep feet on floor
- Smaller lift
Variations
- With leg lift
- Arms by sides
Cautions & Contraindications
Cautions
- Avoid neck strain
- Engage legs actively
Avoid this pose if you have:
- Lower back injury
Quick Facts
Primary Focus
spineSecondary Focus
shoulders
Suggested Hold
30 seconds
Tags
pronebackbendstrengthintermediate
Equipment
yoga mat
