How to do Salabhasana (Locust Pose)

An intermediate backbend pose which provides your entire back a good stretch and brings flexibility and strength to your back. It helps to build a perfect posture. This pose stretches out your spine and chest and helps you to feel more energized.

Salabha-Locust| Asana-Pose

This asana is pronounced as sha-la-BAHS-anna, Sanskrit- शलभासन. The Salabhasana posture resembles a locust or grasshopper after you enter into this pose. This is one of the poses of 12 basic asanas of the Hatha yoga sequence.

Benefits of Locust Pose

  • Strengthens and tones abdominal organs and helps in digestion.
  • Increases flexibility and provides strength to the entire back of the body.
  • Improves posture, regulates metabolism and reduces belly fat.
  • Stimulates internal organs and enhances blood circulation in the body.
  • Strengthens arms, thighs, shoulders, legs, hips and calf muscles


If you have any recent medical concerns, discuss with your doctor before practicing this yoga pose. Practitioners suffering from headaches, migraines, back or neck injuries should not practice this pose. People having recent abdominal surgery should avoid this pose. Women should never practice this pose during pregnancy.

Steps to do a perfect Locust Pose

  • Lie on your stomach with your arms at your side.
  • As you inhale, raise your right leg. Keep your leg straight and don’t twist your hip.
  • Hold and keep breathing. Now, exhale and bring your right leg down.
  • Repeat the same procedure with the left leg.

    Photo Credit: Yoga Shelter
  • Now, as you inhale, raise both of your legs, keeping the knees straight. Go as high as you can go.
  • At the same time raise your head to look forward. Now, exhale and lift your chest and arms.
  • Keep your arms alongside your body your palms facing down. Your weight should rest on your lower ribs, belly, and pelvis.
  • Hold for few breaths and now exhale and bring both your legs and head down.
  • Relax and repeat the above procedure for 3-4 times.


You must make sure to keep your stomach and bowels empty before you practice this pose. Ensure to have your meals at least four to five hours before you do the asana so that your food gets properly digested, and you can expand your body fully during the practice.

For a beginner, you can just lift your legs and keep your upper body on the ground. You can also use your hands for additional support. This pose teaches you to remain calm and focus while you work just by the fact that staying in this pose is very challenging and you need a lot of effort to achieve this posture.

Now, don’t wait. Enjoy your yoga practice and have an awesome day! If you feel this article is helpful to you then share your experience with us by commenting below. We would be happy to hear from you!


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