Locust (Salabhasana)
Pose Overview
| Common Name | Locust |
| Traditional Sanskrit Name | Salabhasana |
| Sanskrit Name Pronunciation | Sah-lah-BAHS-ah-nuh |
| Pose Difficulty | Beginner |
| Drishti
Drishti is the gaze or visual focus point during yoga poses.
Learn more about Drishti |
Straight ahead or the nose |
Locust Pose, or Salabhasana in Sanskrit, is a yoga pose that is said to be beneficial for strengthening the back, glutes, and thighs. The pose is done by lying on the stomach and lifting the head, chest, and legs off the ground. The pose is said to be helpful for increasing strength in the muscles of the back, glutes, and thighs, and for promoting a sense of balance and focus. It is also said to be beneficial for relieving stress and anxiety, and for promoting a sense of inner peace. This pose is also said to help to tone the back, glutes, and thighs, and to help to improve balance and stability.
Benefits of Locust
Strengthens the back and core, improves posture, relieves stress and tension in the back.
How to Enter Locust
Lie on your stomach, with your chin on the ground and your arms at your sides, palms facing up. As you inhale, lift your head, chest, arms, and legs off the ground, keeping your arms and legs close to your body. Keep your gaze forward and hold the pose for a few breaths.
How to Exit Locust
Exhale and release the pose, coming back to lying on your stomach.
Common Locust Modifications & Variations
Beginners can start by lifting just their head and chest off the ground, before working up to lifting their arms and legs. Advanced practitioners can try adding a strap around the upper arms to deepen the stretch in the shoulders and back.
Common Mistakes with Locust
Arching the lower back instead of engaging the core muscles. Lifting the arms and legs too far away from the body.
Safety Guidance
People with lower back injuries or neck injuries should avoid this pose or practice it with caution. Keep the neck in line with the spine, avoid cranking the neck back.
