ProneBeginner

Locust Pose

Salabhasana

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About This Pose

Locust Pose (Salabhasana) is an essential prone backbend that lifts the chest and legs while lying face-down. This pose strengthens the entire posterior chain—back muscles, glutes, and hamstrings—while opening the chest. It's foundational preparation for deeper backbends and an excellent counterpose to forward-bending activities.

Step-by-Step Instructions

1
Lie face down on the mat
2
Arms alongside body, palms down
3
Engage legs and glutes
4
Lift chest, arms, and legs
5
Reach fingers toward feet
6
Hold with steady breath

Alignment Cues

Lengthen the neck
Keep gaze down
Breathe steadily

Benefits

Strengthens posterior chain
Opens chest
Foundational backbend
Prepares for deeper poses
Counteracts sitting
Improves posture

Modifications

Lift only chest or legs
Arms by sides

Variations

Arms extended forward
With interlaced hands

Cautions & Contraindications

Cautions

Avoid neck compression
Do not overlift

Avoid this pose if you have:

Lower back pain
Neck injury

Use This Pose

Quick Facts

Primary Focus

spine

Secondary Focus

core

Suggested Hold

30 seconds

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