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Locust Pose, Salabhasana: Yoga Backbends –
Hatha Yoga Classes in Milton Keynes with Yoga Lily

Salabhasana – Locust pose is particularly strengthening for the lower back muscles. It opens the chest, encourages good breathing, and dissipates mental fatigue.
1. Lie on your belly on the floor, legs extended and inner ankles touching. Allow the forehead to rest on the floor, so the back of neck is long. Extend the arms beside the body, hands beside the hips and backs of the hands on the floor.
2. Soften the whole front of the body, surrendering to the support the floor is offering. Gently squeeze the buttocks together, rolling the size thighs inward as you press the pubic bone toward the floor.
3. Extend through the arms, stretching the fingertips toward the feet, drawing the shoulders down the back, and opening across the front of the chest.
4. Inhale as you lift the chest and legs off the floor, keeping the shoulders unhitched and plenty of length in the back of the neck.
5. Lift the hands and wrists as you extend the fingertips back toward the feet. Breath here for a few breaths. Even as you look up tuck the chin in toward the chest a little to keep the neck and shoulders soft and relaxed.
Locust Pose, Salabhasana full position
6. Come out of this pose and completely relax your body. Lie with your head turned to one side and eyes closed. Turn out your feet with legs mat-width apart. Soften your shoulders and stay here for a few breaths.
Completely relax after Locust Pose, Salabhasana


Gaze: Third eye or up to infinity.
Counter Poses:

  • Double leg forward stretch, Paschimottanasana
  • Knees to Chest Pose, Apanasana


  • Alternate lifting just the legs, then just the upper body before lifting them both together.
  • Keep your hands palm down on the floor beside the thighs. Press through the palms as you lift the chest.

Invigorating, strengthening

Locust Pose, Salabhasana Counter Poses

In yoga we use a counter pose in a sequence; For example, a twist follows a backbend to “neutralise” the spine, or a forward bend follows a backbend to help lengthen the spine and calm the nervous system.

Counter Pose for Locust Pose, Salabhasana - Double Leg Forward Stretch, Paschimottanasana

Double Leg Forward Stretch, Paschimottanasana

Counter Pose for Locust Pose, Salabhasana - Knees to Chest Pose, Apanasana

Knees-to-Chest Pose, Apanasana