Salabhasana - Locust Yoga Pose

13 April 2024 by
Editorial team

Salabhasana, also known as the Locust Pose, is a powerful backbend that complements the forward bend of Bhujangasana (Cobra Pose). While Bhujangasana activates the upper area of the body, Salabhasana targets the lower waist-down region. Practicing both creates balance and offers maximum benefits. Here’s how to perform Salabhasana:

Full Salabhasana:

Position of Readiness:

  1. Lie face down on the floor, resting on your stomach.
  2. Stretch your arms backward, close to your thighs, and keep your legs straight.
  3. Make fists with your hands and bring them together beneath your thighs, wrists touching.


  1. Inhale slowly and deeply through both nostrils.
  2. Retain your breath and lift your head, straightening your neck. Place your chin on the floor (you can use a folded towel for comfort).
  3. Tighten both legs and lift them as high as you comfortably can. Keep your knees straight; do not bend them.
  4. Maintain this posture for 5 to 6 seconds.
  5. Exhale and slowly lower your legs back to the floor. Avoid dropping them abruptly.
  6. By the time your legs touch the floor, finish exhaling.


  • Begin with three rounds on the first day. Do not exceed four rounds.
  • Beginners should practice the half-locust posture before attempting the full version.

Half Salabhasana:

For the half Salabhasana, the position, breathing, and body conditioning are the same as in the full Salabhasana. The only difference is that you lift one leg at a time. Alternate lifting your legs.


  • Organ Activation: Salabhasana stimulates the kidneys, liver, pancreas, and abdominal area.
  • Digestive Health: It helps alleviate constipation, indigestion, wind troubles, dysentery, diarrhea, acidity, and gastrointestinal disorders.
  • Spinal Flexibility: Salabhasana brings flexibility to the cervical (upper back) region.
  • Lower Back Strength: It strengthens the lower back.
  • Improved Blood Circulation: The pose enhances blood supply to the spine and upper body.

Remember to practice mindfully and enjoy the benefits of Salabhasana! 🌟🧘‍♀️

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