Salabhasana, or Locust Pose, is a foundational prone backbend that strengthens the entire posterior chain—from the spine and glutes to the hamstrings and shoulders. Though it appears simple, this pose builds essential strength and body awareness that supports posture, balance, and more advanced backbends.

Often used in therapeutic and strength-building sequences, Locust Pose invites grounded effort, breath-led expansion, and subtle refinement. It’s an ideal shape to cultivate resilience and spinal integrity without compression.

Benefits of Locust Pose

• Strengthens the Back Body: Builds power in the spine, glutes, hamstrings, and shoulders
• Improves Posture: Counteracts slouching and tech-neck habits
• Stimulates Digestion: Gentle abdominal compression can aid internal organs
• Prepares for Deeper Backbends: Builds awareness and control in spinal extension
• Boosts Energy: Opens the chest and invigorates the nervous system

How to Practice Salabhasana

1. Lie on your belly with your arms alongside your body, palms facing down.
2. Rest your forehead or chin on the mat.
3. On an inhale, lift your head, chest, arms, and legs off the floor.
4. Reach through your fingertips and toes to lengthen the spine.
5. Keep your neck long and gaze slightly forward or down.
6. Engage your glutes, hamstrings, and back muscles evenly.
7. Hold for 3–5 breaths, then exhale to lower back down with control.
8. Repeat 2–3 times or as part of a backbend sequence.

Contraindications

1. Back Injury: Avoid or modify under guidance if healing from spinal issues
2. Pregnancy: Lying on the belly is not suitable—use alternatives
3. Recent Abdominal Surgery: Avoid compression of the belly
4. Neck Sensitivity: Keep gaze neutral and avoid lifting the chin too high
5. Hernia or Core Trauma: Practice only with professional support

Modifications & Variations of Locust (Salabhasana)

Modifications:

• Arms Extended Forward: For more shoulder work and less compression
• Legs Only: Lift just the legs while keeping the upper body grounded
• Upper Body Only: Focus on lifting chest and arms without engaging the legs
• Blanket Under Hips: Provides support and comfort for the pelvis

Variations:

• Interlace Hands Behind the Back: For a chest opener and deeper backbend
• Locust Twist: Lift one leg and twist the chest toward the opposite side
• Ardha Salabhasana (Half Locust): Lift one leg or one side at a time
• Dynamic Repetitions: Inhale to lift, exhale to lower—building strength with breath

When to Avoid or Modify Locust Pose

• Pregnancy: Avoid lying face down—opt for tabletop or standing backbends
• Herniated Discs or Chronic Back Pain: Modify with guidance or avoid
• Recent Surgery (Abdominal or Spinal): Avoid until cleared by a healthcare provider
• Low Blood Pressure or Dizziness: Lift less or practice with support
• Neck Strain: Keep the head lower or rest the forehead on a block

Why Practice Locust Pose?

Locust Pose may not be flashy, but it’s one of the most effective ways to build sustainable strength and support healthy posture. It teaches us to move from the back body, an often underused and underappreciated area. In Salabhasana, you cultivate focus, energize your system, and gain the strength to rise—with grace and control—both on and off the mat.