BackbendsAdvanced
Inverted Locust
Viparita Salabhasana
Reverse Locust takes the legs beyond the head while balancing on chin, chest, and forearms for an inverted backbend.
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How to Perform
- 1
Lie prone on a blanket with chin anchored and palms beside the chest.
- 2
Bend knees toward the chest, keeping elbows bent and shoulders firm.
- 3
On an exhale, kick the legs upward, balancing weight on chin, shoulders, elbows, and wrists.
- 4
Bend knees and sweep the feet over the head until toes reach the floor behind, stretching legs long.
- 5
Extend arms back, palms down, breathe steadily for several seconds, then reverse the path to exit via Urdhva Dhanurasana.
Benefits
- Strengthens the entire posterior chain while lengthening anterior body.
- Stimulates pelvic, abdominal, and throat energy centers.
- Promotes spinal vigor and awakens latent vitality.
Alignment Cues
- Weight distributes evenly through chin, shoulders, and forearms.
- Legs stay together and active as they arc.
- Abdomen draws in to support lumbar spine.
- Arms extend fully back with palms rooting.
Common Mistakes
- • Insufficient preparation
- • Forcing depth
- • Compromising breath
- • Lower back compression
Contraindications
- • Cervical spine disorders
- • Shoulder or wrist instability
- • Uncontrolled hypertension
Recommended Props
BlanketSpotterBlocks
Tags
AdvancedBackbendsCoreShouldersSpinal ExtensionSpineasana