How to Practice Locust Pose (Salabhasana) — Benefits & Variations

Calm Breath Yoga
Jul 17, 2022
2 min read

Updated: Sep 26

Sanskrit Name: Salabhasana

Related Chakra: Ajna or third eye chakra

Chakra Chant: SHAM

Locust Pose is a grounded backbend that strengthens the posterior chain and awakens your inner energy. It encourages lift through your spine, arms, and legs, while gently massaging the abdominal organs and reducing stress.

Benefits of Locust Pose

Builds spinal strength — activates the erector spinae and back muscles
Strengthens legs and arms — works glutes, hamstrings, triceps
Stimulates digestion — gentle compression of the abdomen
Relieves stress — opening the chest and engaging core awareness
Activates the Third Eye Chakra — facilitating intuition and inner focus

Step-by-Step Guide to Locust Pose (Salabhasana)

Lie on your belly. - Extend your legs fully, feet hip-width apart and rest your forehead on the mat.
Position your arms. - Bring your arms alongside your body with palms facing upward.
Inhale, lift. - As you inhale, peel your head, chest, arms, and legs off the floor simultaneously.
Lengthen & expand. - Reach your head and toes away from each other, feeling a gentle stretch through your spine.
Hold. - Stay here for 3 to 5 steady breaths (or longer if comfortable).
Exhale, release. - With control, lower all parts of the body back to the mat.

Variations & Modifications

Beginner variation — legs only. Lift just the legs while keeping your chest grounded to reduce strain on the back.
Arms variation — clasped hands behind. If shoulders are stable, you can clasp hands behind your back and lift with arms engaged.
Props / support. You can place a folded blanket under your pelvis or lower ribs for extra cushioning.
Gentler option. Lift only head and chest (locust head variation) if full extension is too intense initially.

Precautions & Contraindications

Avoid or modify Locust Pose if you have:

Recent back injury, herniated disc, or chronic lower-back pain
Neck issues that make lifting the head uncomfortable
Recent abdominal surgery or ailments
Pregnancy (consult your teacher/doctor before attempting)

Always move gently and listen to your body. If you feel sharp pain, ease out of the pose.

Locust Pose & the Third Eye Chakra

Salabhasana aligns with the Ajna (Third Eye) Chakra, associated with intuition, inner wisdom, and clarity. While holding the pose, you can quietly chant “SHAM” or simply sit in stillness and allow insights to arise.