Locust Pose, known as Salabhasana in Sanskrit, is a yoga backbend that energizes the entire body. It targets the muscles of the spine, glutes, and hamstrings, building endurance and supporting healthy posture. For anyone who sits at a desk for extended periods of time, this pose is especially great for opening the chest and activating the back body. Since the stomach is on the mat, it’s also great for stimulating the abdominal organs and can help support digestion.
How do you do Locust Pose?
Step 1.
Begin laying on your stomach with your arms by your sides, your legs straight and together behind you.
Step 2.
Clasp your hands behind your back by interlacing the fingers and pressing the heels of the hands together.
Step 3.
Engage your core muscles by drawing your navel in and press your pubic bone into the mat to actively lengthen your tailbone toward your heels.
Step 4.
Roll your shoulder blades down the back, squeezing them together as you begin to lift your head and chest off the mat. Keep your ankles connected and lift your legs up off the mat as well. Draw your knuckles back toward your heels as you reach your head and feet apart.
Step 5.
Keep your neck and spine long, reaching the crown of the head forward with your gaze down or slightly out in front of you.
Step 6.
Hold for a few breaths and then return back to the starting position.
Benefits of Locust
Strengthens the back of the torso, legs, glutes
Prepares the body for deeper backbends
Improves spinal flexibility
Opens the chest and shoulders
Variations of Locust
Ease into the shape by keeping your feet pressing into the ground and only lifting your upper body or vice versa
If you experience discomfort in your lower back, decrease the amount of lift/arch and focus on length instead
If shoulder mobility limits you, use a strap between your hands behind your back or simply reach your arms back by your sides without interlacing the fingers
Other Yoga Poses to Try
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