Learn how to Do Locust Pose (Salabhasana)

Locust pose, or salabhasana, is a belly-down, or inclined, yoga posture that stretches your chest, shoulders, and backbone. It’s additionally a backbend that’s appropriate for inexperienced persons.

“Locust pose improves energy and adaptability, and it’s thought to scale back the consequences of bodily stress as a result of it reverses slouching,” says ACE-certified private coach Jennifer Fuller, RYT 500.

There’s a lot occurring on this comparatively easy pose, which strengthens the whole again aspect of the physique. Whether or not you’re studying the fundamental yoga poses otherwise you’ve been training with Yoga52 for a while, energize your physique and counter fatigue with locust pose.

Locust Pose: Step-by-Step Directions



• Lie in your stomach in a inclined place together with your arms prolonged overhead. Squeeze your legs collectively.
• Place your chin on the heart of your mat, and look straight down on the flooring to create size by way of the cervical backbone. Calm down your shoulders down your again. Rotate your palms all the way down to open your chest.
• Take a deep breath in, then exhale and elevate your head, shoulders, arms, and legs away from the ground. Hover your limbs just a few inches off the mat.
• Arch your again, and have interaction your shoulders towards your backbone. Straighten your elbows by squeezing the muscular tissues on the again of your arms (your triceps).
• Interact your quadriceps to straighten your legs. Hold your ankles and ft touching if potential.
• Maintain the pose for 60 to 90 seconds, then launch.
• Relaxation in youngster’s pose.

Advantages of Locust Pose

• Locust pose is an all-over body-strengthening posture that Fuller believes must be in each yoga class as a result of it creates larger spinal extension. This helps put together the physique for deeper backbends.
• Locust strengthens the muscular tissues alongside the backbone, which embrace:
  • Erector spinae
  • Quadratus lumborum within the decrease again
  • Trapezius within the higher again
  • Gluteus maximus (your booty)
  • Hamstrings
• Apart from constructing energy alongside the again aspect of your physique, locust is a superb stretch in case you work a desk job. Once we sit for too lengthy, our hips get locked in a flexed place. Locust pose stretches the hips to elongate the muscular tissues on the entrance of your physique. (That’s somewhat secret: Yoga backbends open the entrance of the physique!)

Modifications and Contraindications

If in case you have a shoulder or again damage or are new to backbends, Fuller offers the next steps to change:

1. In case your shoulders really feel any discomfort, place your arms at your aspect, palms face down. Hold your arms by your sides, then solely elevate your legs.
2. These with again ache: Attempt lifting just one leg at a time — go away your arms at your sides together with your palms face down.
3. Attempt a sure locust by leaving your legs on the ground to guard your decrease again from experiencing discomfort and clasping your palms behind your again.
4. Place a rolled-up blanket beneath your thighs earlier than lifting for added help.
5. Unfold your legs hip-width aside in case you really feel stress in your decrease again.
6. If you wish to make this pose simpler, strive maintaining your arms by your aspect.

In search of a fast launch of the pressures of your day? Add locust pose to your yoga routine.