🦋 Locust Pose (Salabhasana)
A powerful back-strengthening yoga pose that awakens your inner vitality, strengthens your spine, and opens your heart.
🧘♂️ How to Perform Locust Pose
Follow these simple steps to enter the pose with strength and grace:
🟩 Lie Flat on Your Belly – Stretch your legs back, keeping them together. Place your arms alongside your body, palms facing down, close to your thighs.
🍑 Engage Your Core & Glutes – Press the tops of your feet, thighs, and pelvis firmly into the mat to ground your base.
🌬️ Inhale & Lift – As you inhale, lift your chest, arms, and legs off the ground simultaneously. Keep your palms facing the floor and arms straight along your sides.
👁️ Find Your Focus – Gaze slightly forward without straining your neck. Keep your face relaxed and breath steady.
⏱️ Hold & Breathe – Remain in the pose for 10–30 seconds, breathing smoothly and evenly.
🌫️ Exhale to Release – Gently lower your chest, arms, and legs back to the mat. Relax and breathe normally before repeating.
💡 Tip: Perform 2–3 rounds, pausing to rest between each, for improved endurance and spinal strength.
🌿 Health & Mind Benefits
🏋️♀️ Physical Benefits
💪 Strengthens spine, glutes, shoulders, and legs
🧍♀️ Improves posture and spinal alignment
🔥 Tones hips, thighs, and lower back muscles
🌀 Boosts flexibility, core stability, and stamina
🧘♀️ Mental & Emotional Benefits
⚡ Recharges energy and reduces fatigue
💎 Promotes self-confidence and a sense of inner balance
🌙 Relieves stress, mild depression, and anxiety
🧠 Improves focus, awareness, and emotional grounding
💪 Cultivates inner strength and willpower
👥 Who Should Practice Locust Pose
✅ Recommended For
🌞 Suitable for beginners to advanced yogis
🪑 Beneficial for those with weak back muscles or poor posture
💫 Ideal for individuals seeking an energizing and revitalizing pose
🧍♂️ Great for improving core strength and spinal health
⚠️ Avoid If
🚫 You have severe back, neck, or spinal injuries
🤰 You are pregnant or advised to avoid prone postures
🩺 You suffer from hernia, abdominal surgery recovery, or doctor-restricted backbends
🌸 Final Thought
Locust Pose teaches you to rise with resilience — lifting your body strengthens your back, and lifting your mind builds confidence and calm.