Locust Pose: Step-By-Step Instructions for Salabhasana

For beginner and intermediate yogis, the locust is a baby backbend that serves as an accessible introduction to the deeper backbends. You may find it as part of vinyasa flow sequences in yoga classes, and yoga teachers often use it as a preparatory foundation for the cobra, bow, wheel, half standing forward bend, upward-facing dog pose, and other yoga poses.

In the locust pose, your body mimics the shape of a locust. This insect, known for its strong powers of flight, symbolizes one’s ability to overcome fear and move toward positive change.

Although Salabhasana is an introductory pose, it’s still challenging and requires certain considerations.

• Start slow. Overexerting yourself to hold a backbend before your body is ready can cause undue strain. Ease into the pose and modify as necessary.
• Focus on the bend instead of the lift. When trying the locust pose for the first time, don’t worry about how high you can lift. Instead, focus on opening your chest and equally distributing the bend through the upper back, middle back, and lower back to avoid strain.
• Pay attention to your breathing. Avoid holding your breath as you hold the pose; your muscles need oxygen, and a steady inhale-exhale rhythm will help your body perform to the best of its ability.
• Know your body. Attempting the locust pose may be detrimental if you have acute back pain, a slipped disc, a neck injury, sciatica, high blood pressure, and or are pregnant. Discuss any concerns with your primary care provider before beginning this exercise.

Follow these step-by-step instructions to perform Salabhasana.

1. 1. Lie flat. Lie on your stomach with arms down by your sides, palms facing the floor. Extend your legs straight back with the tops of your feet pressed into the mat.
2. 2. Roll your shoulders. Let your forehead rest naturally on the mat. Roll your shoulder blades down and back to open your chest.
3. 3. Breathe and stretch. Inhale and lift your head, chest, and arms up from the ground. With arms extended straight back, stretch through all ten fingers, and slightly turn your hands so that the thumbs point down.
4. 4. Lift your legs. Exhale and lift your legs off the mat, leading with the inner thighs. With the buttocks slightly firm, drop the tailbone toward the ground.
5. 5. Modify. If lifting your arms and legs at the same time is too challenging, drop the legs back down to the floor and lift the upper body only. This is called the half locust pose.
6. 6. Hold. Focus your gaze on the floor and slightly in front of you to keep the back of your neck from crunching. Hold the locust pose for three to five breaths and then release out of the pose. In traditional yoga, yogis repeat these back extensions for three.

To build on your yoga practice, gradually work up to holding your locust pose for ten breaths while maintaining proper form. For an additional challenge, here are two advanced variations on the pose:

• Clasp your hands together. Interlace your fingers behind your back as you lift up, further engaging your back and upper torso.
• Take flight. Extend your arms out to the sides of your body and upward instead of behind, increasing the demand on your shoulders and core.

Salabhasana helps to counteract a long day of sitting or slouching. When practiced regularly, the locust pose activates the whole body with the following:

1. 1. Stretches and strengthens the core, chest, and back muscles
2. 2. Tones the arms, glutes, hamstrings, and calves
3. 3. Improves posture
4. 4. Improves breathing
5. 5. Boosts energy
6. 6. Stimulates abdominal organs

Unroll your mat, get a MasterClass Annual Membership, and get your om on with Donna Farhi, one of the most celebrated figures in the world of yoga. Follow along as she teaches you the importance of breathing and finding your center as well as how to build a strong foundational practice that will restore your body and mind.