Salabhasana – Locust Pose

Salabhasana is a yoga pose (asana) that both strengthens and improves the flexibility of the back. It is an important warm up for all other backbends, and appropriate for all levels. Salabhasana is practiced on the belly with variations of the legs and arms actions.

Salabhasana, or locust, is part of the intermediate series of ashtanga (also know as the second series). It appears early on as a warm up to the deeper backbends (or back extensions) that come soon after. It is certainly a beautiful way to open your energy system in the body.

Variations of salabhasana include lifting one leg at a time or both together. Keep the arms beside your ribs on the floor or in the air, and even the arms forward – like super man – which puts the most amount of pressure on the back. Make sure you only practice what feels fine for your back. Back off from sharp pain.

If laying on the belly in uncomfortable, consider placing a blanket under your groin. If you are pregnant with a belly showing, please avoid this pose.

Some modifications should be taken for those with lower back pain. However, the video below includes various modifications and adjustments to ensure a healthy, sustainable salabhasana practice.

Salabhasana – Locust Pose 

Share the Salabhasana

Do you have other variations of locust pose? Please share them in the comments below and then share this video with some of your friends who practice to help them develop their backbends!

Thank you for reading! Please join us for a yoga retreat or yoga teacher training at Doron Yoga & Zen Center in beautiful Guatemala.

See the Doron Yoga Manual for detailed instructions of dozens of poses, including sequencing information and modifications.

Blissful Living,

Doron