Backbend · intermediate

Locust Pose

Salabhasana

A prone lift with no hands to help — the clearest way to find out whether your back muscles are actually working.

Locust Pose Photograph coming soon

A rigged MakeHuman figure animated into Locust Pose from this guide's own alignment cues — not a photo or scan of a real instructor. Same avatar as Mountain Pose and Downward Dog. Chest, arms and legs all lift while only the front of the body stays down. Built with MPFB2 from the MakeHuman community CC0 system assets.

How to do it

  1. Lie face down, arms alongside the body, palms down or facing in.
  2. On an inhale lift the chest, arms and legs away from the floor.
  3. Keep the neck long and the gaze down.
  4. Hold for a few breaths, then release slowly.

Why it helps

  • Strengthens the whole back line
  • Builds postural endurance
  • Counters long hours of sitting

Common mistakes

  • Throwing the head back to gain height.
  • Holding the breath through the effort.

Before you try it

  • Lift only the upper body, or skip, with lower-back pain. Not for pregnancy.

This is general information, not medical advice. If you're working with an injury, a health condition, or you're pregnant, check with a doctor or physical therapist and tell your teacher before class.

Make it easier

  • Lift the upper body only, legs down.
  • Lift alternate arm and leg.
  • Cushion under the hips.

Where this pose shows up

Styles hot yoga iyengar

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