ProneBeginner
Locust Pose
Salabhasana
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About This Pose
Locust Pose (Salabhasana) is a foundational prone backbend that lifts the chest, arms, and legs while lying face-down. This pose builds tremendous strength throughout the entire back body—from the upper back through the glutes and hamstrings. It's essential preparation for deeper backbends like Bow and Wheel, and helps counteract the effects of sedentary posture.
Step-by-Step Instructions
- 1
Lie face down on mat
- 2
Arms alongside body
- 3
Engage back muscles
- 4
Lift chest and legs simultaneously
- 5
Reach through fingertips
- 6
Hold with steady breath
Alignment Cues
- Engage glutes firmly
- Lengthen through spine
- Keep gaze down
- Reach arms toward feet
Benefits
- Strengthens entire back
- Builds posterior chain
- Prepares for deep backbends
- Counteracts sitting
- Improves posture
- Energizes body
Modifications
- Keep legs down
- Lift only chest
Variations
- Arms forward
- Arms interlaced behind back
Cautions & Contraindications
Cautions
- Avoid neck strain
- Lift gradually
Avoid this pose if you have:
- Back injury
- Pregnancy
Quick Facts
Primary Focus
spineSecondary Focus
core
Suggested Hold
30 seconds
Tags
pronebackbendstrengthbeginner
Equipment
yoga mat
