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    Person practising Locust Pose (Salabhasana), lying on the front with the chest, arms and legs lifted away from the mat.
    Teacher: James Chapman
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    Locust Pose (Salabhasana)

    A strengthening backbend that engages the entire posterior chain, particularly the back muscles, glutes, and hamstrings.

    Category: Backbend / Strengthening

    Difficulty: Intermediate

    Sanskrit/Pronunciation: Salabhasana (shah-lah-BAHS-uh-nuh)

    Main Focus: Back, Glutes, Hamstrings, Core, Shoulders

    Props: Yoga Mat, Yoga Belt, Blanket, Bolster

    Locust Pose (Salabhasana) is a strengthening backbend that builds stability through the back body while opening the chest and shoulders. Practised lying on the front and lifting the chest, arms and legs away from the floor, the pose engages the back, glutes and hamstrings while encouraging extension through the spine. Props can provide additional support and help you explore the backbend with greater comfort and control.

    How to Practise
    1. Lie flat on your stomach with arms alongside your body, palms facing down
    2. Extend legs straight back, tops of feet pressing into the mat
    3. On an inhale, lift your head, chest, arms, and legs off the floor simultaneously
    4. Keep the gaze forward or slightly down to avoid neck strain
    5. Engage glutes and back muscles, lengthening through the spine
    6. Hold for 20–30 seconds, breathing steadily
    7. Exhale to lower down gently and rest
    Benefits
    • Strengthens the back, glutes, and hamstrings
    • Improves posture and spinal alignment
    • Increases energy and stamina
    • Helps relieve mild back discomfort caused by poor posture
    Modifications
    • Lift only the upper body or legs if full lift is too intense
    • Place a folded blanket under the pelvis for extra support
    • Keep arms alongside the body or extend them forward for variation
    • Avoid if you have severe back or neck issues

    Props to Support Locust Pose (Salabhasana)

    Props can help support the body and make Locust Pose more accessible while developing strength through the back body. Practise on a cushioned yoga mat or place a folded blanket beneath the pelvis for additional comfort. A yoga belt can be looped around the upper arms to help maintain alignment, while a bolster can support the upper body or legs when exploring gentler variations of the pose.

    Yogamatters Cosy Fleece Yoga Blanket
    Cosy Fleece Yoga Blanket
    £35.00
    Yogamatters Hemp Yoga Belt - Natural
    Hemp Yoga Belt - Natural
    £12.00
    Luxury turquoise marbled yoga mat partially unrolled on grey concrete floor, side perspective, textured non-slip surface visible, exercise and wellness accessory
    Aqua Evolve Yoga Mat
    £65.00