Locust Pose  -Salabhasana

Step by step

  • Lie on your stomach, arms by your side, palms facing down, the front of your chin is on the floor.
  • Lengthen your lower back by gently pressing your pubic bone into the floor, and pull your navel in towards the spine as you exhale.
  • Engage your leg muscles.
  • Inhale lift your head, chest, arms and legs off the floor, firming your shoulder blades onto your back, and so opening your heart. You can imagine someone holding your hands and pulling you back, to come up higher.
  • Feet are drawn towards the mid-line but do not have to be touching, you can keep them hip-width apart.
  • Hold the pose for 5 breaths making sure breathing remains calm and steady.
  • Exhale to lower out of the pose then repeat another two times.
  • Rest in between each pose by making a pillow for your cheek with your arms and letting your heels drop away from each other.

Beginners tips

  • In the first stage you can keep your legs on the floor. You could repeat this pose three times and the third time raise your legs as well.
  • You can also try lifting one leg at a time holding for 30 seconds and then swapping legs.
  • Reach back through the balls of the feet, as much as reaching forward through the heart.


  • Improves strength and flexibility in the back muscles.
  • Stretches the front of the body.
  • Improves stamina.
  • Opens the chest.
  • Stimulates the abdominal organs.

Watch out for

  • Locust pose is not recommended if you are pregnant.
  • Avoid crunching the neck, keep the chin in slightly and the back of the neck long.
  • If your neck is stiff or injured look at the floor instead of upwards.


  • A variation of this pose is with the chin on the floor and straight legs raised off the floor.   
  • Place your arms straight underneath your body with your palms facing down, fingers pointing to your feet
  • Rest the front of your chin on the mat.
  • On an inhale, use your back muscles and push down with the arms to lift both legs.
  • You can begin with one leg at a time to warm up the back muscles.

Locust variation