Salabhasana - Locust Yoga Pose

Salabhasana, the Locust Pose, is a prone backbend in which the chest, arms, and legs lift away from the floor while the pelvis and lower ribs remain grounded, strengthening the entire back body in one integrated shape. Shalabha means locust or grasshopper, and the pose is named for its resemblance to the lifted, hovering posture of the insect.

Benefits of Salabhasana

Lifting the chest and legs simultaneously against gravity builds significant strength through the erector spinae, glutes, and hamstrings, making the pose one of the more effective bodyweight exercises for the posterior chain within the yoga tradition.

Because the pose does not rely on the arms for support, unlike many other backbends, it isolates the back muscles more directly and is often used to build the strength needed for deeper backbends later in a practice.

Step-by-Step: How to Practise Salabhasana

Step 1: Lie face down

Lie face down with the arms alongside the body, palms facing down, forehead resting on the mat, and the legs extended straight back.

Step 2: Engage the legs and lower back

Press the tops of the feet lightly into the floor and engage the legs, drawing the tailbone gently toward the heels to protect the lower back before lifting.

Step 3: Lift the chest and arms

Inhale and lift the chest, head, and arms off the floor, reaching the arms back alongside the body or extending them forward, whichever feels more stable.

Step 4: Lift the legs

Continue to lift the legs off the floor as well, keeping them active and reasonably close together, so the whole body forms one long, gently arched curve.

Step 5: Hold with steady breath, then release

Hold for three to five breaths, keeping the neck long rather than cranking the head back, then lower everything back down together with control on an exhale.

Modifications and Props

Lifting only the upper body first, and keeping the legs on the floor, is a valuable way to build back strength gradually before attempting to lift the legs as well.

Placing the arms alongside the body with the palms pressing down into the floor, rather than lifting them, offers extra support for the lift and is a reasonable option for beginners.

Common Mistakes

Cranking the head and neck back sharply to gain extra height is a common mistake that can create neck strain without adding real value to the pose. Keep the gaze forward or slightly down and the neck long.

Holding the breath during the lift is another frequent habit under effort. Keep the breath steady, since sustained core and back engagement is easier to maintain with even breathing.

Mohan Chute's Teaching Note

Salabhasana is a pose that builds real, honest strength, since there is no arm support to compensate for a tired back. I find this quality valuable precisely because it does not allow shortcuts.

Students often notice that a shorter, well-controlled lift produces a more useful result than a longer hold sustained through excessive tension in the neck and shoulders. Quality of effort matters more than duration here.

Contraindications / Who Should Avoid It

Avoid or modify Salabhasana with acute lower back injury, recent abdominal surgery, hernia, or during pregnancy, when lying face down with a lifted backbend is not appropriate.

If you feel sharp pain in the lower back rather than the expected demand of active muscular engagement, come down and rest in a neutral position such as Child's Pose.

Frequently Asked Questions

What does Salabhasana mean?

Shalabha means locust or grasshopper, and the pose is named for its resemblance to the lifted, hovering shape of the insect's body.

Is this the same as Cobra Pose?

No. Cobra Pose uses the hands pressing into the floor to help lift the chest, while Salabhasana lifts the chest and legs using only the back muscles, without arm support.

Do I need to lift my legs and chest at the same time?

Not necessarily while building strength. Lifting the chest alone first, with the legs staying down, is a valid and useful progression toward the full pose.

Why does my neck feel strained in this pose?

Neck strain usually comes from tilting the head back too far in an attempt to lift higher. Keep the gaze forward or down and let the back muscles do the work.

How long should I hold Salabhasana?

Three to five breaths per round is typical. Repeat for two or three rounds rather than holding a single very long, strained lift.