Salabhasana or Locust pose

salabhasana or Locust pose

Salabhasana or Locust pose

What's up, everyone? Today, we're going to learn Salabhasana or the Locust Pose.This is a great posture for the back, particularly if you are wanting to strengthen the lower back. Great for the booty. Honestly, this is a great full body strengthener. It's also really great for the nervous system and the immune system and overall, I think, a great pose for anxiety and just a good asana to lift your spirits.

 So put on something comfy and hop on the mat, and let's learn Locust Pose. To begin, we're going to come onto the belly. Taking a second to draw the palms underneath the shoulders here, and draw the toes or the heels in line with the hip points. Great. Then, I'm going to take a second to loop the shoulders here, forward, up, and back, and imagine my elbows that are hugging into my side body are like little grasshopper legs, right? Locusts or grasshopper. Little grasshopper legs are pulling back. It's good for all of us, though. I'm just taking a second here in a nice little baby backbend to lengthen through the crown of the head and find a little lift in the heart.

 I'm not putting ... In fact, everyone lifts your palms. Foundations of yoga. Find your foundation. I'm not putting a bunch of weight into the palms here but I'm just checking in. A couple of action points, press into the tops of the feet, press into the pubic bone, so pelvis to the earth. Roll the shoulders away from the ears and then we already talked about elbows hugging in and drawing back. So one more breath here. (deep breath) Great. Last point of action here. I'm going to press into the tops of the feet and try to lift the legs. 

I'm pressing into the pelvis, lifting the legs, just kind of connecting, checking in with that activity. Then exhale, release. We'll come onto the right ear here and just rest. Great. Now, for a Locust variation. I'm going to send the fingertips back, palms face down. Eventually, we'll get to palms face up. I'm going to lift the chin, lift the heart, inhale in. As you exhale, find that lift again, this time, using the palms to press up and out of. Breathe. Now, inhale in again and on your next exhale, let the legs lift up. Now press into your foundation. Find that energy between the inner thighs as if we're hugging them together but I'm still keeping my heels in line with the hip points for now. 

Draw the shoulders away from the ears. Again, I like to teach this with the fingertips or the palms pressing up and out of the earth so that I find that length here in the neck. (exhales) Great. One more breath and then exhale, rest, and release. Come onto the left ear now, opposite ear. (exhales) You can shake the hips a little, left to right. (deep breath) Beautiful. Inhale, bring it back to the center. Press into the pubic bone so pelvis to the earth. I'm not clenching in the buttocks here, so that's why I like pressing into the pelvis because when we just clench the buttocks and then we try to lift this, not good for the lower back.

 Press the pelvis into the earth, tuck the chin into the chest as you lift the head. This time, we're going to inhale in, exhale, lift the legs. (deep breath) Beautiful. Now, I can stay here, working on building strength in the back body and just full body awareness, or I can inhale in again, and exhale, flip the palms, send the fingertips towards the backs of my legs. (breathing) Breathing here. Spread the fingertips, spread the toes, and then exhale, release, right ear to the earth. Relax, shake the hips a little, left to right. (deep breath) Let's check it out again. Pressing the pelvis into the earth, I'll bring the head back to the center. This time, we're going to go full-on mission impossible with the exhale. 

So I'm going to inhale in, find my integrity, find my foundation. And on an exhale, lift. (exhales) Breathe. Traditionally, we turn the palms face up but as a beginner, I actually like palms down because I remember pressing up and out of the earth to find that extension. Breathing here. (breathing) And on an exhale, we release left ear to the earth. Shake the hips, soften everything. (deep breath) One more little variation for fun to close it out. Press the pelvis in, press into the tops of the feet, lift the head. This time, I'm going to inhale in, exhale, lift the legs, and then I'm going to crawl my fingertips behind the ears and reach the arms forward as I hover. Inhale, lift and lengthen, and exhale. (exhales) Inhale. And exhale. Spread the fingertips and toes, pressing into the pelvis. (deep breath) One more breath. 

We might draw a line with the nose. Just look forward slightly, careful not to crunch here. On an exhale, we release, palms come underneath the shoulders here and we counteract. Coming up to all fours, walk the knees in towards the centerline, bring the belly to the thighs. Sink it back into Balasana. Three to five breaths here. (inhale) Breathing into the back body. (deep breaths) Sweet. Then we'll tuck the chin into the chest and slowly roll her up. All right. That was the foundations of Locust Pose or Salabhasana. If you have any suggestions please write to us they are very valuable for us to see you soon Namaste.


  • Cerebral pain.

  • Genuine back damage.

  • Understudies with neck, wounds should keep their head in an unbiased situation by looking down at the floor; they may likewise bolster the temple on a thickly collapsed cover.

Beginner's Tip:

Fledglings now and then experience issues supporting the lift of the middle and legs in this posture. Start the posture with your hands laying on the floor, a tad again from the shoulders, closer to your midriff. Breathe in and delicately push your hands against the floor to help lift the upper middle. At that point keep the hands set up as you do the posture, or after a couple of breaths, when you've built up the lift of the chest, swing them over into the position depicted above in stage 3. Concerning the legs, you can do the posture with the legs lifted on the other hand off the floor. For instance, in the event that you need to hold the posture for a sum of 1 moment, first lift the correct leg off the floor for 30 seconds, at that point the left leg for 30 seconds.


  • Reinforces the muscles of the spine, hindquarters, and backs of the arms and legs.

  • Stretches the shoulders, chest, gut, and thighs.

  • Improves act.

  • Animates stomach organs.

  • Alleviates pressure


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