Salabhasana - Locust Pose
Salabhasana belongs to a group of asanas called the “baby backbends.” Its Sanskrit name, salabha means “grasshopper” or “locust.” Also called the Locust Pose, Salabhasana is a seemingly simple pose that is more challenging and interesting than it appears on the surface.
Step by Step
Lie on the belly with arms along your torso’s sides. The forehead should rest on the ground and palms face upwards
Turn big toes to face each other and firm your buttocks in order for the coccyx to press toward the pubis
Exhale and lift up your head, legs, arms, and upper torso away from the ground, allowing you to rest on the lower ribs, front pelvis, and belly
Firm the buttocks and strongly reach through the legs, starting from the heels and proceeding to the big toes.
Keep your big toes facing toward each other
Raise arms parallel to the ground and stretch back through the fingertips
Imagining that there is a weight pressing down on your upper arms’ backs, push up in the ceiling’s direction against this resistance.
Draw your shoulder blades towards each other, opening the chest.
Gaze slightly upward or forward, being careful enough to avoid jutting the chin forward and crunching the back of the neck.
Keep your skull’s base lifted and the neck’s back long
Stay here for about 30 seconds or 1 minute before releasing with an exhalation
Take a couple of breaths before repeating the process
Modifications
If you find it hard to hold this pose;
Support the lower sternum area with a rolled-up blanket to keep the lift of the upper torso, or
Support your thigh’s front with a rolled-up blanket to keep your leg’s lift
Preparatory Poses
The performance of Salabhasana in several yoga styles such as Ashtanga and Bikram comes after Bhujangasana. This preparatory asana is closely related to the pose but works on a separate area of the spine. Other poses include:
Gomukhasana
Setu Bandha Sarvangasana
Supta Virasana
Urdhva Mukha Svanasana
Virabhadrasana I
Virasana
Follow Up Poses
This pose offers great preparation for all “baby backbends” such as Ustrasana and Dhanurasana. Other follow-ups can be:
Bharadvajasana
Setu Bandha Sarvangasana
Salamba Sarvangasana
Benefits
Strengthens muscles of the buttocks, spine, and arms’ and legs’ backs
Stretches the chest, shoulders, belly, and thighs
Improves posture
Helps relieve stress
Stimulates abdominal organs
Bandhas
Mula Bandha
Drishti
Forward, toward the nose (Nasagre)
Variations
This asana has the following variations:
Ardha Salabhasana (Half Locust Pose)
Poorna Salabhasana (Full Locust Pose)
Makarasana (“Crocodile,” “Dolphin,” or “ Sea Monster”)
In the Bikram yoga style, Salabhasana consists of three stages that come one after the other. The asana having a similar name in the Ashtanga yoga corresponds to Bikram style’s stage three.
Pose type
Backbends
Supine pose
Beginner tips
As a beginner, you might find it difficult to sustain the torso and leg’s lift in this pose. Here are some tips to help:
Always start with both hands resting on the ground, a bit back from your shoulders
Perform the pose with your legs lifted alternately off the ground. For instance, a 1-minute hold involves lifting your right leg off the ground for 30 seconds before involving the left for the rest of the time.
Partner with a friend
