How to Do Locust Pose (Salabhasana) Menu Verywell Fit Nutrition Weight Management Nutrition Facts Nutrition Basics Diets Meal Plans Meal Delivery Services View All News Fitness and Nutrition What to Buy How We Test Products Fitness Gear Nutrition Products Tools Recipe Nutrition Calculator Weight Loss Calorie Goal BMI Calculator Body Fat Percentage Calculator Calories Burned by Activity Daily Calories Burned Pace Calculator About Us Editorial Process Meet Our Review Board Search Yoga Poses How to Do Locust Pose (Salabhasana) in Yoga Proper Form, Variations, and Common Mistakes By Ann Pizer Ann Pizer Ann Pizer is a writer and registered yoga instructor who teaches vinyasa/flow and prenatal yoga classes. Learn about our editorial process Updated on December 14, 2020 Reviewed Verywell Fit articles are reviewed by nutrition and exercise professionals. Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Learn more. by Sara Clark Reviewed by Sara Clark Sara Clark is an EYT 500-hour certified Vinyasa yoga and mindfulness teacher, lululemon Global Yoga Ambassador, model, and writer. Learn about our Review Board Print Table of Contents View All Table of Contents Benefits Step-by-Step Instructions Common Mistakes Modifications and Variations Safety and Precautions Try It Out Verywell / Ben Goldstein Also Known As: Back extensions Targets: Legs, back, core, heart-opener Equipment Needed: Yoga mat Level: Intermediate Locust Pose is a backbend that can prep the beginner for deeper backbends and poses such as Bow, Upward Dog, and Wheel Pose. In a sequence, you might use Cobra or Snake to lead up to Locust Pose, and follow it with Bow or Crocodile. You can also use it after a Sun Salutation to help energize yourself, stretch your spine, and open your chest, which can help you achieve better posture. Benefits Locust Pose stretches and strengthens the back and core muscles, improving your spinal mobility. Many everyday activities (such as sitting) flex the spine while locust pose extends it. It opens the chest, which can be helpful in improving your posture and counteract slouching. This will also help you breathe better, which can be energizing. Your core muscles, gluteus, hamstrings, adductors, and calves all are toned by holding the position. It is traditionally believed that this pose helps improve digestion. Step-by-Step Instructions Lie down on your stomach. Placing a blanket under your hips for padding makes this pose a lot more comfortable, but you can skip it if you are doing the pose in a flow. Bring your arms down by your sides with your palms facing the floor. Stretch your legs straight out behind you with the tops of your feet on the mat.Bring your forehead or your chin to the mat in preparation. Roll your shoulders back and down to open your chest.Inhale and lift your head, chest, and arms up off the floor. Keep your arms straight behind you. Reach through all 10 fingers and turn your hands so that your thumbs are pointing down. Keep sliding your shoulder blades down your back.Engage your legs so that your knees lift off the floor. At the same time, try not to tighten your butt too much so that your tailbone has somewhere to go as you backbend. Press the tops of your feet strongly into the floor.Keep your gaze on the floor just in front of you so that your neck stays in a neutral position, not cranking up.Stay in this pose for three to five breaths. On an exhale, release down to the floor. Turn your head to one side and rest on your cheek. It's traditional to go for three rounds of back extensions, so do this pose twice more, possibly incorporating the variations described below. Common Mistakes Crunching Your Neck Crunching your neck is a concern, so be sure to keep the back of your neck long and your chin slightly tucked in. Don't raise your shoulders towards your ears. Bending Your Knees Don't bend your knees as this will put more pressure on your lower back. Modifications and Variations Need a Modification One gentle variation is to keep your palms on the mat rather than lifting your arms. If you're new to Locust Pose and not getting much lift in the chest, roll up a blanket and place it at the bottom of your ribcage. Practicing like this will help you strengthen the back muscles. Another beginner tip, if you have a partner handy, is to ask them to stand on your feet while you do the pose. You'll be surprised how much higher you can lift your chest when the feet are securely anchored. This also helps you get a feel for how strongly you need to press into your feet. Up for a Challenge Use these advanced variations once you have mastered locust pose: 1. Interlace your hands behind your back before you lift up into the pose. As you lift up, roll your shoulders back and extend your arms straight behind you, keeping your hands clasped. Start to lift your hands off your back up toward the ceiling. 2. When you lift your torso, simultaneously lift your legs off the floor, keeping them straight. Engage your entire leg, even reaching out through your toes. Keep your chest high. 3. For an advanced challenge, extend your arms in front of your body instead of behind. You will have to work extra hard to keep your chest lifted. 4. Start to extend the amount of time that you hold the pose. Work up to 10 breaths, making sure that you are maintaining the integrity of your alignment throughout. Safety and Precautions This pose is not recommended for those who are pregnant or have a back, neck, or shoulder injury or recent abdominal surgery. If you feel any discomfort during the pose, whether in your back, neck, or shoulders, release the posture until you feel comfortable. Try It Out Incorporate this move and similar ones into one of these popular workouts: Sivananda yoga sequence Yoga poses for swimmers Intermediate abs and core workout By Ann Pizer Ann Pizer is a writer and registered yoga instructor who teaches vinyasa/flow and prenatal yoga classes. See Our Editorial Process Meet Our Review Board Share Feedback Was this page helpful? Thanks for your feedback! What is your feedback? Other Helpful Report an Error Submit Related Articles Past the Basics: Yoga Poses for Intermediate Levels 7 Best Poses to Try With a Yoga Wheel How to Do Cobra Pose (Bhujangasana) 31 Yoga Poses for Beginners How to Work on the Elusive Psoas Muscle With Yoga Start Your Yoga Practice With a Sun Salutation Warm up Sequence 5 Ways to Strengthen Your Core Try Pilates Exercises to Relieve Your Back Pain and Strengthen the Core How to Do Bow Pose (Dhanurasana) in Yoga 6 Yoga Poses That Will Improve Your Posture How to do Thunderbolt Pose: Techniques, Benefits, Variations 14 Pose Yoga Sequence Just for Swimmers How to Do Upward Facing Dog Correctly Learn These 9 Easy Yoga Poses That Help Calm Your IBS Symptoms 10 Core Strengthening Exercises for Runners How to Do Swimming in Pilates: Techniques, Benefits, Variations When you visit the site, Dotdash Meredith and its partners may store or retrieve information on your browser, mostly in the form of cookies. Cookies collect information about your preferences and your devices and are used to make the site work as you expect it to, to understand how you interact with the site, and to show advertisements that are targeted to your interests. You can find out more about our use, change your default settings, and withdraw your consent at any time with effect for the future by visiting Cookies Settings, which can also be found in the footer of the site. Cookies Settings Reject All Accept All