Locust Pose
Salabhasana
Locust is a backbend done lying on your belly, lifting the chest and legs off the floor. People practise it to strengthen the muscles along the back of the body.
- Hold
- 3-5 breaths, repeated 2-3 times
- Breathing
- Inhale to lift and lengthen. Keep breathing steadily while you hold, even if the breaths are short, then exhale as you lower.
In Locust Pose you lie face down and raise your chest, arms and legs away from the mat at the same time, balancing on your belly. It looks small, but it works the back muscles, buttocks and the backs of the legs, and it is a good partner to Cobra in a gentle backbend sequence.
It suits most beginners who want to build back strength and better posture. Lift only as high as feels comfortable and keep the neck long. The pose is about lengthening and lifting, not about how high you go. Start with one half at a time, such as just the chest or just the legs, if the full version feels strong.
In this guide
How to do it, step by step
- Lie on your belly with your forehead resting on the mat and your arms alongside your body, palms facing up.
- Bring your legs together or hip-width apart, with the tops of your feet on the floor.
- Press your pubic bone gently into the mat and lengthen through the tailbone.
- On an inhale, lift your head, chest and arms off the floor, keeping your gaze slightly forward.
- If it feels comfortable, lift your legs too, keeping them straight and strong.
- Reach your fingertips back towards your feet and draw your shoulder blades down your back.
- Hold for a few breaths, then lower everything slowly on an exhale and turn your head to one side to rest.
Benefits
- May help strengthen the muscles along the back and the buttocks.
- Can support better posture over time.
- May open the chest and the front of the body.
- Can prepare the back for deeper backbends such as Bow Pose.
- Often feels energising when practised gently.
Common mistakes
- Lifting too high and crunching the lower back: lift less and lengthen through the tailbone.
- Looking up and compressing the neck: keep your gaze down and slightly forward.
- Holding the breath: slow down, lift less and keep breathing steadily.
- Bending the knees or letting the legs fall apart: engage the thighs and squeeze the legs gently together.
Make it easier
- Lift only your chest and keep your legs on the floor (Half Locust).
- Lift only one leg at a time, alternating sides.
- Rest a folded blanket under your hips and belly for comfort.
Go further
- Lift the chest and legs higher while keeping the neck long.
- Interlace your hands behind your back and lift the chest further.
Questions people ask
How high should I lift in Locust Pose?
Lift only as high as feels comfortable in your lower back, even if that is just a few centimetres. The aim is length and strength, not height. If you feel pinching or crunching in the lower back, lower a little and press the pubic bone down.
Is Locust Pose good for the back?
It may help strengthen the muscles that support your spine and can support better posture. Practise it gently and do not push through pain. If you have a back condition, ask a doctor or physiotherapist before adding it to your routine.
Be careful
Skip or modify Locust if you are pregnant, have a recent back, neck or abdominal injury, or have had abdominal surgery. Take care with a herniated disc, lower back pain or high blood pressure, and ask a health professional first. Stop if you feel sharp pain.
This guide is for general education and does not replace advice from a doctor. Practise gently, never into pain, and speak to a qualified professional if you have a health condition, are pregnant or take medication.
