Everything About Salabhasana (Locust Pose)

Salabhasana (Locust Yoga Pose) for Lower back pain
Image Credit: bikramyogageelong.com.au

Recently I published article on Yoga for IT professional which focuses on group discussion started by me in Linkedin. I am really thankful to all yoga experts who shared their knowledge on various yoga poses for IT professionals.

In this yoga article series, I will cover various yoga poses discussed in that Linkedin group. Here we start with Salabhasana (Locust Pose) which is recommended by Margie Peterson, Liz Horton and other yoga teachers.

Brief about Salabhasana (Locust Pose)

Salabhasana” comes from Sanskrit word Salabha + asana where Salabha means locust or grasshopper. This is why; this wonderful yoga posture is also called Locust Pose. Salabhasana (Locust pose) strengthen muscle of lower back and upper leg which are the most affected part of people seating on chair for long time.

How to perform Salabhasana (Locust Pose)

Salabhasana is divided in to two phases, the first one is called half locust where each leg is lifted and held one at a time. After practicing half locust, you should perform full locust in which both legs are lifted together.

Step 1:

Before you start with salabhasana, rest on stomach by making your hand as a pillow under your head. Kindly refer below image for more details.

Rest in salabhasana

Step 2 (The Half Locust)

Bring your arms under your body and try to keep your elbows as closer as possible. Refer below image for more details. Once you are into this position, inhale and lift your right leg as high as you can. Stay in this position for upto 5-30 seconds as you can continue with breathe. Now perform the same posture with your left leg.

Half Locust Pose

Step 3 (Full Locust)

In full locust, you need to start with the same posture as you did in half locust but the basic difference is; you have to lift both the legs as shown in this image.

Full Locust

Salabhasana (Locust Yoga Pose) Benefits

  • Strengthening the muscle of lower back
  • Strengthen the shoulder and arm
  • Strengthening the muscle of upper leg
  • Stimulates the stomach and intestines helping to relieve gastrointestinal gas and improve digestion.
  • Strengthens the bladder, and stretches the spine.
  • Apart from these, there are various mental and physical benefits of practicing Salabhasana every day.


Hold this posture for as long as you can hold the inhaled breath. Repeat the shalabha-asana three times.

Important note:

Do not practice Shalabhasana if you are pregnant.

I strongly recommend referring this article on Salabhasana for detailed explanation on performing Locust yoga pose and to learn more about advanced Locust poses.

Are you performing Salabhasana (Locust Pose) every day? Kindly share your experience and suggestions in comments. That can help beginners to perform this yoga pose in perfect manner to get maximum out of it.


One thought on “Everything About Salabhasana (Locust Pose)

  1. Pingback: Interview with Lisa Drago a Registered Yoga Teacher & Fitness Trainer | Yoga Blog

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