Everything To Know About Salabhasana – The Locust Pose

Nov/18/2021 / by Team SEEMA
Locust Pose
Image credits: Styles At Life

Locust Pose is a moderate backbend that strengthens and tones the whole back. “Salabhasana” (shah-lah-BAHS-uh-nuh) is the Sanskrit word for the position. So, essentially “Salabha,” in Sanskrit is for “locust,” and “Asana,” translates as “position.”

Due to the fact that this posture lays the groundwork for deeper backbends, it is often used to warm up for other poses including Bow (Dhanurasana), Upward Dog (Urdhva Mukha Svanasana), with Upward Bow / Wheel Pose (Urdhva Dhanurasana). Regular practice of this position will instruct you on the proper alignment essential to easily develop your backbends.

The Advantages of the Locust Pose

Salabhasana strengthens and stretches the whole back of the body, along with the spine, thighs, buttocks, and the muscles that surround the ribs and upper torso. By exercising the upper back muscles, you may improve your posture and alleviate the tension and tiredness produced by forward slouching. Additionally, this strengthens the abdomen and chest muscles. By elevating your front torso, you also stretch the front upper torso profoundly. This aids in the opening of the lungs, hence increasing breathing capacity.

Additionally, laying on your stomach exerts pressure on your abdominal organs, stimulating them favorably. This may assist in alleviating digestive discomforts, such as indigestion, constipation, and gas.

How To Do The Locust Pose

  1. Begin by lying flat on your stomach, arms by your sides. Your forehead should be resting on the carpet. Straighten your legs behind you, hip-width wide. Don’t roll your heels either inward or outward. Rather than that, equally, distribute your weight over the tops of both feet.
  2. Inhale and lift your head to the front. Elevate your arms and chest on your exhale. Maintain a parallel position with your arms beside your body, palms facing down. Raise your upper spine and stretch back toward your feet with your arms.
  3. Lift your legs toward the ceiling using your inner thighs. Straighten your back by reaching into the balls of the feet. Your weight needs to be equally spread between your lower ribs, abdomen, and front pelvis.
  4. Maintain a raised chest while widening across your collarbones. Push your shoulder blades into the back ribs and separate them.
  5. Consider your cheeks. Maintain a smooth and steady breath.
  6. Maintain for a maximum of one minute. Relax your body to the ground softly on an exhale. For a few breaths, put your right ear on the mat and keep your arms at your sides. Rep the stance for the same length of time, then come to a seated position with your left ear resting on the mat.

Adaptations & Modifications To The Locust Pose

Locust Pose
Image credits: Art of Living

Locust Posture is an excellent pose for strengthening your whole back. Keep in mind that you should never push your body into the posture in order to obtain a deeper backbend. Adjust your position if you experience any discomfort or pinching feelings. There are several variants on this stance, so experiment with the following modifications to find one that works for you:

  • Beginners can maintain the soles of their feet firmly planted on the ground.
  • Maintain the forehead on the ground for beginners. Lift just your knees off the mat while placing your hands below your shoulders.
  • Stretch your knuckles towards your heels for a broader shoulder stretch by interlacing the fingers behind your back.
  • Align your arms out in front of you for a tougher upper-back workout.
  • Extend your right arm forward for a wider stretch and strengthening of the back. Your right leg and arm should remain flat on the mat while you do this. Your right leg should raise and your left arm should swing forward.
  • Arms outstretched like wings are being lifted in the air for a more challenging back workout and more test to your flexibility.

FAQs About The Locust Pose

What is a locust pose good for?

Locust Pose promotes posture and helps to combat the effects of extended periods of sitting and laptop work. It may help ease lower back discomfort, prevent hunching and kyphosis (abnormal spine curvature), and strengthen your back muscles, particularly the muscles that support your spine.

How do you do a full locust pose?

Stretch your arms out in front of you and your feet out behind you while lying face down on the carpet. Inhale deeply and expel completely. Raise both legs and arms as high as can on the next inhalation, pressing from the lower, middle, as well as upper back.

What type of posture is a locust pose?

Although Salabhasana is considered a novice backbend, it requires considerable back as well as abdominal strength, as well as mental fortitude, to maintain the posture after you rise into it. Concentrate on stretching your spine and properly dispersing your backbend across your upper, middle, and lower back.

Why is it called a locust pose?

Salabhasana is one of the asanas known as “baby backbends.” Salabha is a Sanskrit word that means “grasshopper” or “locust.” Salabhasana, often known as the Locust Stance, is a fairly basic pose that is more difficult and fascinating than it looks on the surface.

Who should not do Salabhasana?

This position should be avoided if you have severe back discomfort or a slipped disc. Because this position restricts the whole body from the hip to the feet, someone with severe sciatica may suffer greater harm. It must be avoided by anybody who has severe menstrual issues or a prolapsed uterus.


They say that Yoga has the power to cure almost every ailment. So, if you’re facing back issues, the locust pose or the Salabhasana can be extremely effective. We hope you were able to learn everything you need to know to be able to practice the locust pose. To know more about other yoga poses, keep reading Seema.

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