Locust Pose (Salabhasana)
A face-down backbend where you lift your chest, arms, and legs a few inches off the mat to work the muscles along the back of the body.
Locust Pose (Salabhasana) is a face-down backbend in which you lift your chest, arms, and legs a few inches off the mat. It strengthens the back muscles, glutes, and hamstrings. Beginners can hold it for 3 breaths and repeat 2 to 3 times. Skip it during pregnancy, after recent back or abdominal surgery, or if arching hurts your back.
| Sanskrit name | Salabhasana |
|---|---|
| Category | Poses |
| Difficulty | Beginner |
| Position | Lying face down |
| How long to hold | 3 breaths, 2–3 rounds |
| Kneeling, floor, wrists | No kneeling · On the floor · Little or no weight on the hands |
| Body areas | Lower back, Upper back, Glutes, Hamstrings |
| Primary benefit | Strengthens the back muscles, glutes, and hamstrings |
| Muscles worked | Spinal extensors (erector spinae), Glutes, Hamstrings, Upper back muscles between the shoulder blades (rhomboids and middle trapezius), Rear shoulders (posterior deltoids) |
| Breathing | Inhale to lift; breathe slowly through the nose for 3 breaths, then exhale to lower |
| Safe for seniors | Yes |
| Contraindications | Pregnancy (lying on the belly isn't practical; check with your provider), Recent back or abdominal surgery, A back condition where arching causes pain, Neck pain when lifting the head (keep your forehead down) |
What is Locust Pose?
Locust Pose is a backbend done lying on your stomach. You lie face down with your arms by your sides, then lift your head, chest, arms, and legs a few inches off the mat at the same time, so only your belly and the front of your hips stay down. Unlike Cobra Pose, your hands don't push you up. The muscles along your back do the lifting.
That makes it more of a strength pose than a stretch. It works the spinal extensors that run along the back, the glutes, the hamstrings, and the muscles between the shoulder blades. It also opens the front of the chest and shoulders a little. The lift is small, and that's the point: a few inches with a long neck is the full pose for most people, not a beginner shortcut.
In a class, Locust usually comes after Cobra or Sphinx as part of a short series of face-down backbends, often followed by Child's Pose to rest the back. Beginners can split it into parts: lift only the chest with the legs down, or keep the chest down and lift one leg at a time. A folded blanket under the hips takes pressure off the hip bones.
The honest benefit is a stronger back body. Holding briefly and repeating a few times builds that more comfortably than one long, high hold. Lying on the belly isn't practical in pregnancy, and NCCIH notes that pregnancy calls for modified poses and an evaluation by your provider.
Step-by-step instructions
- Lie on your stomach with your forehead on the mat, legs hip-width apart, and the tops of your feet down.
- Rest your arms alongside your body with your palms facing down or up.
- Press your hips into the mat and reach your legs long behind you.
- Inhale and lift your head, chest, and arms a few inches, keeping your gaze on the mat a little ahead of you.
- If your back feels fine, lift your legs a few inches too, keeping them straight.
- Hold for 3 slow breaths, then exhale and lower, resting one cheek on the mat.
- Repeat 2 to 3 times, then rest in Child's Pose.
Easier and harder versions
Easier
Half Locust
Keep your legs and hips on the mat and lift only your head, chest, and arms a few inches. Keep the back of your neck long.
One-leg Locust
Keep your forehead on the mat and lift one straight leg a few inches. Lower it and switch legs.
Standard
Locust Pose
Follow the steps above and hold for 3 breaths, 2–3 rounds.
Harder
Locust with hands clasped
Interlace your fingers behind your lower back before you lift. As you lift your chest and legs, reach your knuckles back toward your feet.
Tips & modifications
- Beginner: Start with one part at a time. Lift only your chest with your legs down, or keep your forehead down and lift one straight leg at a time.
- Common mistake: Throwing your head back to lift higher. Keep the back of your neck long and look at the mat just ahead of you. Length matters more than height.
- Common mistake: Bending the knees and squeezing hard into the low back. Reach your legs long behind you so the lift spreads along the whole back.
- Easier or harder: Place a folded blanket under your hips if the hip bones press uncomfortably into the floor.
- Safety: If you feel pinching in your low back, lower down and try lifting only the chest or only one leg. Skip the pose if any version hurts.
Safety
If you have any of the contraindications listed above, or a health condition, talk to your doctor before practicing. Stop if you feel sharp pain, dizziness, or numbness. Use props and modifications as needed, especially if you are 50+ or new to yoga.