The Locust Pose (Salabhasana) might seem like a straightforward backbend, but don’t be deceived by its simplicity—this pose is a powerhouse.
It’s all about that perfect blend of strength and extension, making it a staple in many yoga routines.
Pose details
Asana | Salabhasana |
Type | Backbend |
Level | Beginner |
How to do the Locust pose
Before diving into Locust Pose, it’s a good idea to warm up with poses that engage and strengthen the back, such as Cat-Cow Pose, Cobra Pose, and Child’s Pose.
Once you’re ready, follow these steps:
- Start by lying on your stomach. Extend your legs straight back with the tops of your feet pressing into the mat. Rest your arms alongside your body with your palms facing up.
- Inhale deeply and engage your core. Lengthen through the crown of your head and your toes, creating a sense of elongation in your body.
- On your next inhale, lift your head, chest, and arms off the mat. Keep your gaze slightly forward and down to maintain a neutral neck position. Your arms should remain parallel to the floor, with your palms facing each other.
- Simultaneously, lift your legs off the mat. Engage your glutes and inner thighs to keep your legs straight and together. Focus on lifting from your inner thighs rather than just your feet.
- Hold the pose for five to ten breaths, or as long as comfortable. Keep breathing deeply and evenly, maintaining the lift in your chest and legs.
- To release, exhale and slowly lower your chest, arms, and legs back to the mat. Turn your head to one side and rest for a few breaths before repeating or moving on to your next pose.
Modifications
If Locust Pose feels a bit too challenging, don’t worry—there are plenty of ways to modify it while still getting the benefits:
- Use a folded blanket: Place a folded blanket under your pelvis to provide extra cushioning and support. This can make the pose more comfortable and help you focus on engaging the right muscles.
- Try a half-locust variation: Instead of lifting both legs and arms simultaneously, lift one leg and the opposite arm at a time. This can help you build strength and coordination gradually.
- Keep your hands on the floor: If lifting your arms feels too intense, keep your hands on the floor beside you for support. This allows you to focus on lifting your chest and legs without straining your shoulders.
- Use a strap: Hold a yoga strap between your hands behind your back. This can help you engage your shoulder blades and open your chest more effectively, making the pose more accessible.
- Focus on lifting in stages: First, lift your chest and then gradually lift your legs. This staged approach allows you to ease into the pose and build strength incrementally without overwhelming your body.
Safety tips
- Warm up properly with poses like Cat-Cow or Child’s Pose to prepare your spine and muscles.
- Engage your core muscles. This will help support your lower back and prevent strain.
- Keep your legs and feet together. This alignment helps maintain balance and ensures even distribution of effort.
- Lift your chest and legs gradually. Avoid jerking movements to prevent muscle strain or injury.
- Breathe deeply and steadily. This will help you maintain the pose and stay relaxed.
- Exit the pose slowly. Lower your chest and legs gently to the mat to avoid any sudden strain on your back.
Similar yoga poses
Cobra Pose (Bhujangasana)
This gentle backbend, performed on the belly, helps to open the chest and stretch the spine, providing a good warm-up for more intense backbends.
Bow Pose (Dhanurasana)
This pose involves lifting the chest and legs while grabbing the ankles, creating a deep backbend that is more intense than Locust Pose but follows a similar body alignment.
Sphinx Pose (Salamba Bhujangasana)
A milder backbend compared to Locust Pose, Sphinx Pose is performed on the forearms and helps to gently open the chest and strengthen the lower back.
Upward Facing Dog (Urdhva Mukha Svanasana)
This pose is a more advanced backbend that lifts the entire body off the ground, engaging the arms, legs, and back muscles, and is a natural progression from Locust Pose.
Superman Pose (Viparita Shalabhasana)
Similar to Locust Pose, this variation involves lifting both the arms and legs off the ground simultaneously, increasing the intensity and engagement of the back muscles.
