How To Do Locust Pose And What Are Its Benefits : Salabhasana

Locust Pose is an intermediate backbend that tones and strengthens the entire back of the body. The Sanskrit name for the pose, “Salabhasana”. This asana is one among the baby backbends. This pose seems simple, but is challenging. This is an asana you must include in your workout regimen.

What You Should Know Before You Do The Asana

This asana must be performed on an empty stomach. You must have your meals at least four to six hours before you practice yoga. You must also make sure that your bowels are empty. Do not practice this pose if you are currently experiencing headaches. Also avoid this pose if you have a recent or chronic back or neck injury. Always work within your own range of limits and abilities.


How To Do The Salabhasana : Step-by-Step Instructions

  1. Lie on your abdomen on the ground and place your hands by your side.
  1. As you inhale, lift your legs and upper torso.
  1. Using your inner thighs, lift your leg upwards without bending your knees. Your weight should rest on your lower ribs and abdomen.
  1. Hold the pose for a minute. Release.


Keep the following information in mind when practicing this pose:

  • Keep your focus on the length of your spine. Evenly distribute your “lift” across your upper, middle, and lower back. Do not worry about how high you lift — over-emphasizing height can strain your back or neck and cause injury. Instead, try to extend forward through your torso and back through your legs.
  • Inwardly rotate your thighs by turning your big toes toward each other. This will help prevent too much compression in your low back.
  • Draw your pelvis down firmly into the mat. This counteraction will help lift your upper body! Place extra padding beneath your hip bones, if needed.
  • Keep your buttocks firm, but not hard. Instead, actively engage the muscles of your abdomen and back to lengthen and lift through the pose.

Beginner’s Tip

Beginners can start by just lifting their legs, keeping their upper body on the ground. You may also use your hands for additional support.

Modifications & Variations

There are many variations on this pose, so try these simple changes to find a modification that works for you:

  • Beginners can keep the tops of the feet pressing into the floor.
  • Beginners can also keep the forehead on the floor. Place your hands underneath your shoulders and lift only your legs off the mat.
  • For a deeper shoulder stretch, interlace your fingers behind your back and reach your knuckles toward your heels.
  • Extend your arms straight forward, for a greater upper-back challenge
  • For a deeper stretch and strengthening across the back, extend your right arm forward. Then lift your arm, chest, and left leg, keeping your right leg and left arm on the mat. Release, then repeat with your left arm forward and right leg lifting.
  • For more back strengthening and a greater challenge to your flexibility, extend your arms out to the sides and upward, as if you are spreading and lifting a pair of wings.

Benefits Of The Salabhasana

  1. This pose invigorates the entire body, stimulates the internal organs, as well as enhances the circulation of blood.
  1. This asana helps to regulate the acid-base balance in the body.
  1. The arms, thighs, shoulders, legs, calf muscles, and hips are strengthened through this asana.
  1. The back is also toned and strengthened. This asana also encourages a healthy posture.
  1. It regulates metabolism and helps you lose weight.
  1. It also helps reduce stress and tension.

Preparatory Poses

Setu Bandha Sarvangasana
Supta Virasana
Urdhva Mukha Svanasana
Virabhadrasana I

Follow-Up Poses

Salamba Sarvangasana
Setu Bandha Sarvangasana

Locust Pose can be a great way to counteract a long day of sitting or slouching. Stretching out your spine and chest will help you feel more energized, yet calm; less fatigued and less stressed. Warm up with a Sun Salutation or two, then add in a few rounds of Locust for a simple routine that will strengthen, lengthen, and rejuvenate your body!

For Better Understanding Watch this Video

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