ProneBeginner
Locust Pose
Salabhasana
Locust Pose (Salabhasana) lifts the chest and legs off the mat like a hovering locust, strengthening the entire back line while energizing the core.
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How to Perform
- 1
Lie prone with legs together, arms alongside the body, palms facing down or in.
- 2
Lengthen through toes and crown, rooting the front of the pelvis into the mat.
- 3
On an exhale, engage glutes and back body to lift head, chest, arms, and legs simultaneously.
- 4
Keep thighs squeezing toward midline and arms reaching back while breath stays smooth.
- 5
Hold for 3–5 breaths, then lower with control and repeat if desired.
Benefits
- Strengthens posterior chain muscles from hamstrings through upper back.
- Stimulates abdominal organs to support digestion and relieve sluggishness.
- Builds spinal resilience for practitioners with sedentary or rounded posture habits.
Alignment Cues
- Legs stay parallel with big toes pointing straight back.
- Neck stays neutral with gaze slightly ahead on mat.
- Shoulder blades draw toward hips without shrugging.
- Lift from musculature rather than kicking into momentum.
Common Mistakes
No common mistakes listed.
Contraindications
- • Pregnancy beyond first trimester
- • Recent abdominal surgery
- • Acute low back or sacroiliac injury
Recommended Props
Blanket under pelvis
Tags
BeginnerCoreLegsLocust FamilyProneSalabhasana SeriesSpineasana