Locust Pose
Salabhasana
Locust Pose (Salabhasana, meaning "locust" in Sanskrit, referring to the shape of the grasshopper) is the essential back strengthener of yoga and a cornerstone of any programme addressing the posterior chain weakness that results from sedentary lifestyles. Lying prone and lifting the arms, chest, and legs simultaneously, it works the erector spinae, glutes, and posterior shoulder muscles in a functional, integrated way that machine-based exercises rarely replicate. Unlike backbends that use the floor for support, Locust demands that the back muscles themselves generate and sustain the lift, building genuine functional strength. It is foundational preparation for more complex backbends and is often recommended by yoga therapists for lower back rehabilitation.
Benefits
- Strengthens the muscles of the spine, glutes, and backs of the arms and legs
- Stretches the chest, belly, and upper arms
- Improves posture
- Stimulates the abdominal organs
- Relieves stress
Step-by-Step Instructions
- 1
Lie face down with arms alongside your torso, palms facing up.
- 2
Rest your chin or forehead on the mat.
- 3
Inhale and simultaneously lift your head, arms, chest, and legs off the mat.
- 4
Reach through your arms and legs as if stretching them apart.
- 5
Keep the gaze softly forward and down.
- 6
Hold for 3–5 breaths, then release on an exhale.
Common Mistakes to Avoid
Turning the toes out: keep them pointed straight back
Lifting only the chest: try to lift the legs as well for full benefit
Squeezing the buttocks too tightly: use moderate engagement
Modifications & Variations
Lift only the upper body or only the legs in separate repetitions
Place a folded blanket under the pelvis for support
Safety Notes
⚠Back injury
⚠Serious neck injury
⚠Pregnancy
