How To Do Locust Yoga Pose (Salabhasana)

When you picture a yoga backbend, something like Wheel or Bow probably comes to mind. These poses showcase the perfect U shape we associate with spinal extension, powered by pushing through your hands and feet. When you’re able to work against the floor or through a bind, you can more easily achieve deep backbends.

Locust, however, is different. You don’t have much to push against, except where your pelvis meets the floor. Anchoring through that point of contact is key, but you must also recruit the muscles of your legs, abdomen, and back to overcome gravity and lift your chest and feet away from the ground. Strengthening these often-neglected muscles makes this pose extremely beneficial, whether you come high off the floor or not.

Step-by-Step Instructions for Locust Pose

1. Come to lie down on your stomach with your chin or forehead on the floor and your arms along your sides, palms facing down.
2. Anchor your pelvis to your mat by pressing your pubic bone into the floor, creating a strong contact point.
3. Press down into the tops of your feet to engage your legs and lift your knees away from the floor.
4. Press down into the palms of your hands.
5. Inhale and lift your head and shoulders off the mat as much as feels comfortable.
6. Release your shoulders away from your ears and draw your shoulder blades toward your spine.
7. Hold this position for several breaths, letting each inhale lift you a little higher.
8. Release your head and shoulders to the floor on an exhalation and turn your cheek to one side to rest for a few breaths.
9. For your second round, repeat the lift, this time also lifting your arms and winging them out behind you.
10. For your third round, lift your head, shoulders, arms, and legs away from the ground. Since your feet were one of your points of resistance, don’t be surprised if your chest is a little lower now.
11. Engage your glutes, legs, and feet, including your toes.
12. After several breaths, release fully and rest.

Locust Pose Basics

Sanskrit Meaning: Salabha (Locust) Asana (Pose)
Yoga Level: Beginner
Pose Type: Backbend
Pose Category: Back strengthener
Props: Use a blanket or yoga pad under sensitive hip points for comfort.

Benefits of Locust Pose

• Builds strength in the back, legs, and core
• Improves spinal flexibility and posture
• Counters the effects of prolonged sitting

Key Alignment Cues of Salabhasana

1. Anchor Your Pelvis
   Find a slight anterior pelvic tilt by pressing your pubic bone down to create a strong point of contact with the floor.
2. Engage Your Glutes
   Activate your butt muscles to reinforce the anchoring effect of your pelvis and protect the lower back.
3. Keep Your Neck Neutral
   Lift your head to a neutral position. Keep your gaze level or even slightly down.
4. Don’t Forget to Breathe
   Ride the waves of your breath, letting the inflation of your lungs with each inhalation float your chest a little higher.

Beginner Tips for Locust Pose

• Don’t worry if you can only lift your chest an inch or two. It takes time and consistent practice to develop the strength, flexibility, and body awareness to come up higher.
• Pay attention to the position of your head. You don’t want to let your head hang down, but you don’t want to crank it back either. Let your neck be the natural extension of your spine.
• Get a friend to stand on your feet. When the feet are under pressure, it’s much easier to lift your chest, and it feels amazing!

Variations & Modifications

Cactus Arms Variation

Extend your arms out to the sides with elbows bent, like a cactus, to engage the upper back differently.

Hands Interlaced Behind Back

Interlace your fingers behind you to open the chest further as you lift.

Superman Arms

Extend your arms straight ahead, reaching forward as you lift your legs and chest, just like Superman when flying.

Preparatory Poses

Low Cobra Pose (Bhujangasana)

A gentler backbend that prepares your spine and back muscles for deeper engagement.

Counter Poses

Child’s Pose (Balasana)

This restful forward fold will gently counteract the effects of Salabhasana.

Cat-Cow Stretches (Marjaryasana-Bitilasana)

Cat-Cow Stretches mobilize the spine and promote balance with a gentle flow between flexion and extension.

Why We Practice Locust Pose

Back bending from a prone position doesn’t come naturally to most people, which is one of the reasons it’s so valuable to include in your practice. If you want to improve your back strength, bring Salabhasana into your Vinyasa sequence in place of Cobra or Upward Facing Dog.

Locust Pose FAQs

What muscles does Locust Pose work?

Locust Pose strengthens the muscles of your back, legs, and abdomen, helping improve posture and spinal mobility.

Is Locust Pose good for beginners?

Yes! It’s a beginner-friendly backbend that can be modified to suit your strength and flexibility level.

Can Salabhasana help with back pain?

When practiced correctly, Locust Pose can strengthen the back muscles and alleviate mild back discomfort. However, if you have chronic or severe back pain, it’s important to consult your healthcare provider before attempting this pose.

How do I avoid neck strain in Locust Pose?

Keep your neck long and your gaze neutral. Try avoiding letting your head hang or crunching your neck backwards.

Is Salabhasana safe during pregnancy?

Locust Pose is generally not recommended in later stages of pregnancy. Consider substituting Locust with gentler backbends that don’t require lying on your stomach.

Find out more about pregnancy-friendly poses for each trimester here.