Locust Pose


"Engage the muscles that create the form of the asana and the asana will emerge, along with its benefits." - Dr. Ray Long

Locust Pose

HOW TO PRACTICE Locust Pose IN YOGA (Salabhasana)

Benefits, How to Instructions, Modifications, and Common Alignment Mistakes for Locust Pose


Beginner yoga instructor enjoys the benefits of a Locust Pose modification (Sanskrit name: Salabhasana)

Locust Pose (Sanskrit name: Salabhasana) is a beautiful, low-intensity backbending yoga pose that strengthens the entire back body, from the backs of the legs all the way up the spine. Along with Bhujangasana (Cobra Pose) and Salamba Bhujangasana (Sphinx Pose), it is part of the family of “baby backbends.” 

This seemingly simple yoga posture is deceptively challenging and requires a variety of intricate and subtle muscular actions. 

For example, there is a tendency to initiate the movement into this backbend by lifting from the head. It is actually the grounding of the lower body that enables the lift of the upper body. As you ground your hips, make sure you initiate the lift from the chest rather than from your head and neck. The majority of the work should be coming from your back and trunk muscles. Think of drawing your chest forward and up, maintaining a soft quality, as well as length, in your neck.

Benefits of Locust Pose

Locust Pose (Salabhasana) with hands clasped

Locust Pose strengthens the entire back body, especially the erector spinae muscles that help to create healthy posture. This yoga pose helps counteract the effects of prolonged sitting and poor postural habits. Too much sitting can result in rounded shoulders, caused by overstretched upper back muscles and shortened pectoral muscles in front. In addition, poor core support produces slack abdominal muscles. 

Salabhasana counteracts these imbalances to help improve posture. In addition to the work of the stabilizing muscles close to the spine, different arm variations can expand the chest and mobilize and strengthen the muscles of the shoulder girdle. 

The spinal stabilizing and strengthening qualities of Locust Pose make it effective in preventing and reducing low back pain. The gentle tension produced by the spinal and back muscles can strengthen the vertebrae, which can help prevent or counteract osteoporosis and osteopenia. The pressure of the abdomen against the floor can help stimulate digestion. Like all backbending asanas, Salabhasana can also be energizing to the body and mind.

Basic Locust Pose

Male yoga student enjoys the benefits of a strengthening yoga pose called Locust Pose (Sanskrit name: Salabhasana)

  1. Lie in prone position on a yoga mat, placing your feet hips-distance apart. You may want to place a folded blanket under your pelvis to pad your hip bones.
  2. Internally rotate your thighs so that the inner thighs rotate up toward the ceiling. Firm your outer ankles inward, so that the feet point straight back behind you, in line with the shins.
  3. Interlace your fingers behind your back and rest your hands on your sacrum. 
  4. On an inhalation, ground through your abdomen and legs. Extend your arms, reaching your fingers back toward your heels, as you lift your head, chest and shoulders off the ground.
  5. Keep your knees and feet grounded, pressing down through all 10 toes.
  6. Draw the heads of your shoulders back to spread your collarbones and expand your chest. 
  7. Extend your tailbone downward, creating as much length in your lower back as you can.
  8. Stay for several breaths before exhaling and lowering your upper body to the ground.

Try Us Free! Get a Sample Pose Report to Experience the Full Benefits of the YogaU Pose Library.

Click Here

Check out our premium content

Video practice examples

For every yoga pose

Learn Common Alignment issues

And how to deal with them

Tips for beginners

Learn the best prep poses for each yoga pose

sign up now

Try Free for 7 Days


Curious to learn more?

See all FAQs


How to personalize my practice?

The Yoga 2.0 Pose Library helps you fit yoga poses to your individual body. It provides tools for you to customize yoga poses to your body's needs in order to gain the benefits of each yoga pose. 

When working your way through the Yoga 2.0 Pose Library, pay particular attention to the Yoga 2.0 Poses section as well as the Preparatory Poses under the Teaching Tips tab. This is where you will find some of the juiciest content in the Yoga 2.0 Pose Library!

What do I get When I sign Up?

When you register for a basic account, you get access to basic pose information about each yoga pose. You can also view three Pose Library blog articles or three yoga pose video tutorials each month. 

If you choose to register for a premium account, you will have access to our library of 1000s of unique Yoga 2.0 pose modifications, video tutorials for each yoga pose, preparatory yoga poses and common misalignments for every yoga pose, precautions, and more!

If you choose to subscribe to our premium Plus membership, you will also get access to our Yoga Sequence Builder, which allows you to create a yoga practice sequence with any and all of the yoga poses featured throughout the Yoga 2.0 Pose Library!

What are Yoga 2.0 Poses?

The idea behind Yoga 2.0 is that yoga poses should be individualized for every person. 

Yoga 2.0 Poses give you a foundation to begin designing your own customized yoga practice that suits your body's needs.

Choosing the right Yoga 2.0 Pose begins with your relationship with your body and making healthy choices that respect your personal boundaries. 

Is this for beginners too?

The Yoga 2.0 Pose Library is for every body! 

Whether you are a beginner or already far along on your yoga journey, the Yoga 2.0 Pose Library has something for everyone. 

Are you looking for creative, fun ways to modify yoga poses? Check out our collection of Yoga 2.0 Poses, which features 1000s of Yoga Pose Modifications. 

Looking to expand your practice or teaching? The Teaching Tips and Deepen the Pose sections provide fun ways to challenge your yoga practice as well as practical tips for learning and teaching new yoga poses. 

Can't find a certain pose

Our Yoga 2.0 Pose Library is an ever-expanding library. 

We will be adding new yoga poses over time - keep checking back for our latest yoga poses!


Check out our Mastery content!

Get access to all the Pose Library has to offer by signing up for our Mastery membership.

Includes Pose Precautions and special access to our state of the art Yoga Sequence Builder.


View options

Sorry, You have reached your
monthly limit of views

To access, join us for a free 7-day membership trial to support expanding the Pose Library resources to the yoga community.

Sign up for a FREE 7-day trial

You need a free account to do this

Register for a free account to save your Favorite Poses! You can return to them again and again!

Click below to join us!

Simply click below to register and join us. Your Favorite Poses will appear in your private Dashboard section of the site.

Get your free account


Check out our premium content

Get access to all the Pose Library has to offer by signing up for one of our premium memberships.


1000s of pose modifications & more!

The Yoga 2.0 Pose Library features 1000s of yoga pose modifications, video tutorials, teaching and practice tips, best prep poses, and common alignment issues for every yoga pose.


View options