How To Do Locust Pose In Yoga (Salabhasana)

Locust Pose, also known as Salabhasana in Sanskrit. If you’re looking to add some spice to your yoga routine, the pose might just be what you need. This pose is an excellent way to buikd up and tone your back muscles while also improving your posture and flexibility.

In this article, I’ll share my knowledge on how to do the posture properly and provide some helpful insights on maintaining balance and focus during the practice. So roll out your mat and let’s get started!

Locust Pose Basics Video

Preparatory Step-by-step Instructions

Here are the steps to do Locust Pose:

  1. Begin by lying on your stomach on your mat with your arms at your sides and your forehead resting on the ground.
  2. Inhale and lift your head, chest, arms, and legs off the ground, coming into the asana.
  3. Keep your arms straight and parallel to the ground, with your fingers pointing forward.
  4. Keep your legs straight and engaged, with your toes pointed towards the back of the room.
  5. Keep your gaze forward and your neck long.
  6. Press your pelvis into the ground and lift your legs and upper body as high as you can, feeling a stretch in your back muscles.
  7. Hold the pose for several breaths, then slowly release and lower your body back down to the ground.
  8. Rest in Child’s Pose to release any tension in your lower back.

7 Benefits Of Locust

Here are several benefits of practicing this pose:

  1. Strengthens the Back Muscles: The pose engages and strengthens all the muscles along the spine. Which can help improve posture and reduce the risk of back injuries.
  2. Improves Posture: By building up the back muscles, it can help correct posture, making you stand taller and sit straighter.
  3. Stimulates the Abdominal Organs: The pose helps massage the stomach and intestines, which can help with digestion and detoxification.
  4. Strengthens the Lower Body: This pose also targets the gluteal muscles, hamstrings, and the muscles in your thighs and hips, helping to build up and tone the entire lower body.
  5. Helps Relieve Stress: Like many yoga poses, Salabhasana can help calm the mind and relieve stress and anxiety. The focus on breathing and the gentle stretching can have a soothing effect on the nervous system.
  6. Improves Balance and Coordination: The pose requires and helps to develop greater balance, proprioception, and coordination.
  7. Stimulates the Endocrine System: The pose stimulates the adrenal glands, which can help balance the body’s stress response and regulate metabolism.

As with all yoga poses, it’s important to do Salabhasana properly to avoid injury and maximize the benefits. If you’re new to yoga, consider working with a qualified instructor who can help you with your form. Also, always listen to your body and avoid any positions or movements that cause pain.

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Beginner Tips

To begin, lie on your stomach with your forehead on the floor. Roll your shoulders back and extend your arms alongside your body, palms facing down.

Next, lift your chest off the ground and raise both legs up behind you while keeping them straight. Engage your upper back muscles as you lift higher and bring the pubic bone towards the floor.

Hold for a few breaths before releasing down. Remember to keep breathing throughout the pose! The basics are easy enough to master, but it can take time to build up strength in this position.

Now onto common errors when practicing salabhasana…

Common Errors

Don’t let these mistakes ruin your chance to feel empowered and strong in this backbend! The posture, may seem simple enough at first glance, but it can actually be more challenging than it appears. To ensure that you’re maximizing the benefits of locust and avoiding injury, it’s important to be aware of common errors.

One mistake is failing to hold the pose for long enough. Holding locust for a few seconds won’t do much for your back strength or flexibility.

Aim to hold the pose for at least 30 seconds. Gradually working up to longer holds as you become more comfortable with the posture. Another error is failing to open your chest fully.

As you lift your torso off the ground, focus on drawing your shoulder blades together and down your back. This will help you create more space across your entire back and allow you to experience the full benefits.

Common ErrorCorrectionModification/Variation
Not bending kneesBend knees slightly to protect lower backUse strap around ankles
Allowing chin to jut forwardKeep back of neck long by looking slightly down towards matPlace forehead on block
Overarching low backEngage core muscles and lift thighs off ground until pelvis is neutral positionPlace blanket under hips

As we move into entering the contra indications, remember that while the pose has many benefits. There are still some instances where it may not be appropriate for certain individuals.

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Entering the Contra Indications

Congratulations, you’re about to discover all the reasons why you shouldn’t rush into doing locust yoga pose. Without considering your personal limitations and health conditions. I cannot stress enough how important it is to take the preparatory steps seriously before entering this prone position.

While this stance may seem simple. It involves stretching the legs straight back with shins perpendicular to the floor while simultaneously lifting the upper body off the ground. This strengthens the entire back and supports your spine.

However, if you have any contra indications such as lower back pain or spinal injuries. It’s essential to proceed with caution or avoid this pose altogether.

Additionally, people with high blood pressure or herniated discs must consult their physician before attempting this posture. Therefore, ensure that you understand your physical limitations. Seek guidance from a qualified yoga instructor before performing.

Incorporating modifications and variations can help alleviate any discomfort or injury resulting from incorrect form or overexertion of muscles. Let’s explore these modifications in detail in our next section on ‘modifications and variations.

Modifications and Variations for the Locust Pose

To modify and vary the Salabhasana, you can adjust your arm and leg positions to cater to your physical needs and abilities. In the traditional Locust Pose, you lie on your stomach with your hands behind. Your back and lift both legs up while stretching your chest forward.

However, if you have a sensitive lower back or difficulty lifting both legs at once. You can start by lifting one leg at a time or bending your knees slightly. You can also place a folded blanket under the hips for extra support.

For deeper backbends, you can interlace your fingers behind your back and lift both arms up as well as both legs. This variation will require more strength in the upper body and flexibility in the spine.

Another modification is to place a block between the tops of your feet. So that when you lift them up, they stay together in alignment with the rest of the body. These modifications not only help prevent injuries. But also allow for better stance and an open chest which leads to improved breathing capacity.

By incorporating these modifications and variations into the pose, you can tailor it to meet your individual needs. While still benefiting from its strengthening properties. Now that we know how to adjust our positions for this pose. Let’s discuss some tips for maintaining balance and focus during it without losing our breaths.

salabhasana yoga pose / Canva

Tips for Maintaining Balance and Focus during the Locust Pose

Maintaining balance and focus during the asana can be quite challenging, especially if you are a beginner. However, there are several tips that you can follow to improve your performance and master this pose.

First and foremost, it is important to practice regularly. Start with small lifts of your back, chest, shoulders, and arms before attempting the full expression of the pose.

Another helpful tip is to focus on your breath while holding the pose. Take deep inhales through your nose and exhale through your mouth. This will help you stay centered and calm while lifting up into the pose.

Additionally, try visualizing yourself as a strong and powerful insect while in the asana. This technique can help you feel more confident in maintaining balance throughout the posture. With these simple tips in mind, you’ll be able to achieve greater stability and focus when practicing this beneficial yoga posture.

Locust Yoga Pose FAQ

What are the benefits of practicing Locust Pose?

Practicing strengthens my back muscles, improves stand and flexibility. It stimulates the abdominal organs, increases digestion and relieves stress. Overall, it energizes my body and mind while promoting a sense of freedom.

Can pregnant women safely practice Locust Pose?

As a pregnant woman, I would avoid practicing, as it puts pressure on the abdomen. It’s important to prioritize the safety of both mother and baby during pregnancy. Consult with a healthcare provider for safe yoga poses.

Does Locust Pose help with lower back pain?

Yes, it can help with lower back pain by strengthening the muscles in the lower back and glutes. Engage the core, lift legs and chest off the ground, hold for a few breaths, then release.

How long should I hold Locust Pose for maximum benefit?

Try to hold the pose for at least 30 seconds. Gradually increasing to 1 minute or longer for maximum benefit. Engage your core and lift your chest, keeping your neck aligned with your spine. Breathe deeply and release any tension in the lower back.

Can I practice Locust Pose if I have a shoulder injury?

Consult with a healthcare professional before attempting any new yoga poses. As someone with a shoulder injury, I’ve found that practicing can aggravate my condition. It’s important to listen to your body and avoid any movements that cause pain or discomfort.

How To Do Locust Pose / Canva


And that’s how you do the asana! Remember, this pose is not just about strengthening your back muscles. It’s also a great way to improve your overall stand and increase your lung capacity. With practice, you’ll be able to hold the pose longer, lift your legs higher, and achieve greater flexibility.

One time I was having trouble holding the pose for more than a few seconds. My instructor told me to imagine myself as a bird taking off from the ground.

With that visualization in mind, I was able to lift my chest up higher and fly into the pose with ease. So next time you’re struggling, try picturing yourself soaring through the air like a majestic bird. Who knows? You might just surprise yourself with what you’re capable of!