How to Do Locust Pose (Salabhasana): Step by Step Guide for Beginners

What Is Locust Pose (Salabhasana)?
Locust Pose, known in Sanskrit as Salabhasana, is a prone backbend often taught as a foundational strengthening posture. It activates the back body, including the spine, glutes and legs, while opening the chest and supporting posture. Because the lift is relatively low, it is sometimes referred to as a beginner backbend, though it still requires active engagement.

Salabhasana is commonly used to build strength before deeper backbends and to counter long periods of sitting by encouraging spinal extension and muscular support.

When You Should Avoid This Pose
Avoid Locust Pose if you have a neck, shoulder, back, arm or leg injury. This pose is not suitable if you have recently had surgery. If you feel compression in the lower back or neck, release the pose.

How to Do Locust Pose in 3 Easy Steps

1. Set up on the mat.
Lie on your stomach with your legs extended and feet together. Rest your forehead on the mat and place your arms alongside your body with palms facing down.

2. Lift the body.
Engage the legs and back muscles, then lift the chest, head, arms and legs away from the floor. Keep the neck long and gaze slightly forward without crunching the spine.

3. Hold and release.
Maintain steady breathing for a few breaths, then slowly lower everything back down to the mat with control.

Variation: Half Locust Pose
Lift one leg at a time while keeping the chest grounded. You can also lift only the upper body to reduce intensity.

Common Questions

Is Locust Pose suitable for beginners?
Yes. Locust Pose is suitable for beginners when practised with control and low lift.

What muscles does Locust Pose work?
It works the back muscles, glutes, legs, core and shoulders.

How long should Locust Pose be held?
Hold for 3 to 5 breaths, repeating for several rounds if comfortable.

Can Locust Pose help lower back strength?
Yes. It helps strengthen the muscles that support the lower spine.

Preparatory Poses

• Cobra Pose, Bhujangasana
• Cow Face Pose, Gomukhasana
• Bridge Pose, Setu Bandha Sarvangasana
• Reclining Hero Pose, Supta Virasana
• Upward Facing Dog Pose, Urdhva Mukha Svanasana
• Warrior I Pose, Virabhadrasana I
• Hero Pose, Virasana

Follow Up Poses

• Bharadvaja’s Twist, Bharadvajasana
• Supported Shoulder Stand, Salamba Sarvangasana
• Bow Pose, Dhanurasana
• Camel Pose, Ustrasana