4 Ways to Practice Locust Pose

Locust Pose (Salabhasana) is a simple backbend that strengthens the entire back of your body, from the nape of your neck to the backs of your heels. Salabhasana has benefits for a wide range of problems, including lower back pain, postural problems, and weakness anywhere along your back body, including your hips and hamstrings. And because the backbend is shallow and doesn’t put pressure on your wrists, it is accessible to almost everyone.

Locust Pose is Great for:

Cautions: Lifting too high or too quickly as you come into Salabhasana can trigger a cramp in the soles of your feet, hamstrings, or lower back. If this happens, try reducing the height and/or coming up more slowly. People with back pain should start with version 3 (one leg), and as you get stronger, gradually progress to the classic version. If you experience back pain in the pose, consult your teacher about your alignment before trying it again.

4 Variations of Locust Pose

1. Classic Locust Pose

2. Locust Pose: Bolster Under Chest (Legs on the Floor)

This version of Salabhasana is easier for people who are stiff and weak in the upper chest and is also a good option for focusing on chest opening.

1. Before coming into the pose, position the bolster crosswise at the level of your mid-breastbone and take your arms behind you alongside your torso.
2. Then, inhale as you roll your head and chest up into a backbend position, lift your arms up to parallel to the floor or keep your hands on the floor, and widen your collarbones side to side. Keep your legs on the floor, but activate and lengthen them.
3. To come out of the pose, exhale and release your chest, head, and arms and drape them over the bolster.
4. Rest there for a few breaths before repeating.

3. Locust Pose: One Leg at a Time

This version of Salabhasana is helpful for those with back pain or sacrum problems, as it strengthens lower back muscles and can rebalance one-sided sacrum problems.

1. After creating a sense of length in your starting position, keep your hips evenly aligned on the floor as you inhale and come into the pose.
2. Roll your head and chest up a few inches and lift your arms up to parallel with the floor or keep them on the floor, and lift just your right leg up a few inches while continuing to lengthen both legs toward your toes.
3. To come out of the pose, exhale and release your leg, chest, head, and arms, returning to the starting position.
4. Rest for a few breaths before repeating on the left. Turn the head for this rest. Then repeat both sides once more.

4. Locust Pose: Legs Only

Because your chest, head, and arms remain on the ground, this version of Salabhasana allows you to focus your work on strengthening your legs and buttocks. Having your hands on the floor provides more support, and may help you to get more lift in the legs.

1. After creating a sense of length in your starting position, inhale as you lift your legs up a few inches while keeping your torso, arms and chin or forehead on the floor. Pressing your hands into the floor, attempt to swing the legs an inch or two higher.
2. To come out of the Salabhasana, exhale and release your legs, returning to the starting position.
3. Turn your head to one side and rest for a few breaths before repeating.