Locust Pose (Salabasana)

Locust Strengthens the entire body

Key Benefits

  • Strengthens the legs, hips, back and shoulders; as well as the chest, core and neck
  • Stretches the shoulders, chest and belly and hips


  • Lie face down on the floor with your arms alongside your body, palms up. Rest your forehead on the floor.
  • Inhale; lift your head, shoulders and chest while simultaneously lifting your legs off the floor. Feel your hips, belly and lower ribs pressing into the floor as the rest of your body lifts upwards. Squeeze your buttocks and thighs; point your toes strongly. The muscles of your lower back are contracting strongly. Be mindful not to bend your knees. Feel as if you are lifting your legs through the backs of your knees as opposed to the soles of your feet. Let your neck be an extension of your spine. Slide your shoulder blades down your back.
  • Exhale; keep all the muscles of you body active and strong. Visualise your body lifting and lengthening in opposite directions from the anchor of your pelvis. Keep your breath flowing as evenly as possible.
  • Hold for 5-15 breaths.

To come out of the pose: on an exhalation, slowly lower your body to the floor and turn your head to one side. Relax. Follow the pose with sacrum hip circles or Child’s Pose.

Modifications & Variations

  • Modifications:
    • Lift only the arms off the floor; press the legs into the floor;
    • Then lift only the legs off the floor; press the palms into the floor
    • Lift alternate arm to leg; then change sides
    • Interlock the hands behind your back and squeeze your palms together as you lift
  • Place a folded blanket under your hips if you feel discomfort around the hip-bones.