Locust Pose is a gentle backbend that builds strength and helps us reconnect to the muscles along the back of the body. While it may look simple, it offers powerful benefits for posture, stability, and energy.

Why Practice Locust Pose?

• Strengthens the back body. Salabhasana engages the spine, glutes, hamstrings, and shoulders, supporting healthy posture and easing the effects of sitting for long periods.

• Opens the chest. Lifting the chest encourages deeper breathing and a more open upper body.

• Improves focus and energy. The effort of lifting and holding builds concentration and helps create a sense of vitality.

• Accessible backbend. Locust is a safe, low-to-the-ground way to explore backbending without the intensity of deeper poses.

How to Practice

1. Lie on your stomach with your legs extended and arms resting by your sides, palms down.

2. Press the tops of your feet and pubic bone gently into the mat to stabilize your pelvis.

3. On an inhale, lift your chest and legs off the floor. Reach your arms back toward your feet.

4. Keep the back of your neck long by gazing slightly forward or down.

5. Hold for 3–5 breaths, then lower slowly and rest with your head turned to one side.

Variations and Modifications

• Half Locust: Lift the chest only, keeping legs grounded.

• One Leg Lift: Raise one leg at a time to build strength evenly.

• Arms Extended Forward: Stretch your arms out in front for an extra challenge.

• Support: Place a folded blanket under the ribs or pelvis for comfort.

When to Be Careful

• Avoid if you have recent or ongoing back or neck injuries.

• Focus on lifting with control rather than height — more isn’t necessarily better.

• If your lower back feels compressed, keep legs on the ground and lift only the chest.

How to Use It in Practice

Locust Pose works well after gentle warm-ups like Cobra or Bridge, and it pairs nicely with Child’s Pose as a counter-stretch. It can also be part of a sequence that prepares the body for deeper backbends like Bow Pose.

Reflection

Where Child’s Pose asks us to soften and rest, Locust invites us to strengthen and rise. Practicing both reminds us that yoga is about balance — effort and ease, rest and resilience.