How To Do A Locust Pose?

Locust Pose is the western name for Salabhasana. In Sanskrit Language, Salabha means Grasshopper or Locust, while Asana means Pose or Position. Locust Pose (Salabhasana) is an easier backbend exercise that prepares your body for more advanced postures like Upward Dog Pose and the Bow Pose. 

You can also use this pose to perform different sequences around the Crocodile, Snake, or Locust Pose. It can also be performed after a series of Sun Salutations; it will help to regain your energy levels after a challenging workout routine. 

The simplicity of this pose doesn’t mean it is low on benefits; this posture is excellent for stretching and strengthening the entire spine; it covers your whole body from the top of the head to the bottom of your feet. It opens up the chest area (resulting in better breathing) & hips and stretches the hamstrings.

The Idea of The Locust Pose

Due to its simplicity, this pose can easily be performed by many yoga practitioners without any issues. It is also known to help with posture-related problems and various back pains. Many experts also claim this pose to be very beneficial for different digestive disorders; however, it has not been scientifically proven. 

Salabhasana, or Locust Pose, is a backbend with further strengthening, stretching, and mental advantages. To begin with, it lengthens the neck and back, relieving discomfort and stiffness in the region while still encouraging a healthy, more natural stance. Simultaneously, it reinforces the heart, whose muscles are used to maintain equilibrium. 

The posture increases tissue oxygenation, thereby calmness, healthier disposition, and anxiety reduction by improving blood supply in the body. The back muscles are lengthened and stabilized in Locust Pose, rendering it stronger and healthier. As a result of the inherent curvature and arching of the back, this stance will only improve one's posture.

Steps: How To Perform A Locust Pose

Step 1:

Lie down straight on your yoga mat; pull both your arms down to the different sides, palms towards the bottom. Stretch the legs backward in a linear position, with toes pressed against the floor.

Step 2:

Place your forehead on the mat in a neutral position, roll back the shoulders to open the chest, and press them towards the bottom.

Step 3:

With a deep inhale, simultaneously raise the arms, head, and chest from the yoga mat/ground. The arms should be kept in a straight position with the body. Use all your fingers to rotate the hands while keeping the thumbs pointed downward. Slide the shoulder blades backward as much as you can, don’t use excessive force to do so.

Step 4:

By using your legs, lift the knees off the ground. Do not stiffen or tighten your hips; keep them moderately firm yet flexible to allow the maximum backbend in your tailbone. Always maintain the touch of the toes with the yoga mat/floor.

Step 5:

Keep looking straight while keeping the neck in a neutral state. Maintain this posture for five to six (5-6) breaths. Exhale deeply, and release the body back on the ground. You can relax by keeping either side of your face on the floor. Take some rest, and repeat it 2-3 more times. As per your ease, you can use the other variations too.

Frequently Asked Questions

How Long is The Duration of Locust Pose?

Holding the Locust for around 30 plus seconds is considered ideal. It burns the calories around the abdomen, and it helps in reducing belly fat. It increases blood flow and improves posture, which contributes to height gain too.

Can Locust Pose Cause Injuries?

This is very unlikely, as it is a very simple pose that a majority of people can perform. However, always consult a medical expert if you are suffering from any pre-existing injuries or pain. It improves pain in the back, but it will depend on the nature of the problem, consult an expert before moving forward with this pose.

Will it Strengthen Muscles in My Body?

This pose works on the entire body; some main muscles it strengthens include hips, calf, spinal, triceps, hamstrings, abdominals, deltoids, and quadriceps. Stay away from this pose if you experience headaches, fatigue, high blood pressure, migraine, or glaucoma. Also, avoid this pose during pregnancy.


Help with lower back pains. Provide relief to people who have arthritis. Help recover from injuries in the hamstrings. Improve overall posture of the body. Improve strength in the arms. Calm the brain; helps with depression and other associated issues. 

Improve energy levels and get rid of general weakness in the body. It is considered a good exercise for opening up the chest and shoulders. Accelerates the functioning of abdominal organs, improves digestion. 

The Locust Pose enhances and stabilizes blood supply in the whole body, relaxing the nervous system. The posture successfully reduces discomfort and allows the practitioner to relax properly. Additional advantages of the stretch include decreased discomfort and reduced stress in the body.