Locust Pose is a gentle yet powerful backbend that awakens the entire posterior chain – from your legs to your back and shoulders. As you lift your chest and legs off the mat, you’ll feel strength building through your core and spine, while your heart opens and energy flows.
This pose encourages focus, balance, and confidence, making it a wonderful addition to any practice for strengthening and energizing the body.
How to Do Locust Pose (Step-by-Step)
- Begin lying on your belly with arms alongside the body, palms facing down.
- Rest the forehead on the mat and keep legs together.
- Inhale, lift the head, chest, arms, and legs off the mat simultaneously.
- Keep arms reaching back, palms facing inward.
- Engage glutes and inner thighs while keeping legs strong and straight.
- Gaze softly forward and slightly upward.
- Hold for 3-5 breaths, then release back to the mat.
Holding the Pose
- Engage your inner thighs to keep the legs active and aligned.
- Keep your shoulders relaxed and away from your ears.
- Avoid crunching your lower back – lift through the chest and upper back, not just the neck.
- Press your pelvic bones gently into the mat for stability.
- Focus on length and expansion, not just height.
Benefits of Locust Pose
- Strengthens spine, glutes, hamstrings, and shoulders
- Opens chest and improves posture
- Stimulates abdominal organs and digestion
- Builds endurance and stability in the back body
- Counteracts slouching from prolonged sitting
Common Mistakes & Tips
- Overarching the lower back: Focus on lifting evenly through the chest and legs.
- Holding breath: Keep breathing deeply to maintain stability and release tension.
- Neck strain: Keep gaze slightly forward and down, lengthening through the crown of your head.
- Inactive legs: Engage the thighs and point the toes for full-body activation.
Variations & Modifications
Beginner
Lift only your chest or only your legs while keeping the rest of the body grounded. Focus on gently engaging the back muscles and lengthening through the spine without compressing the lower back. This builds strength gradually and safely.
Half Locust (Ardha Salabhasana)
Lift one leg at a time while keeping the other leg and your pelvis grounded. Keep your gaze slightly forward and neck long. This variation improves balance, core stability, and unilateral back strength.
Hands Interlaced
Clasp your hands behind your back and draw the shoulders back as you lift your chest and legs. Press the knuckles toward the heels to deepen the shoulder opening and enhance spinal extension.
Advanced (Superman Variation)
Extend both arms forward while lifting the chest and legs off the mat. Reach actively through fingertips and toes, keeping the core engaged. This powerful variation strengthens the entire posterior chain and challenges balance, coordination, and endurance.
Embody the Pose
Locust Pose is a strengthening backbend that energizes the entire back body while opening the chest and supporting healthy posture. Though accessible for beginners, it also builds the strength and awareness needed for deeper backbends like Bow Pose or Camel Pose. As you lift and lengthen, the pose invites a sense of energy, resilience, and gentle expansion through the heart.
Related poses:
- Bow Pose (Dhanurasana)
- Sphinx Pose (Salamba Bhujangasana)
- Bridge Pose (Setu Bandhasana)