How to Do Salabhasana Pose | Locust Pose

We absolutely love Locust Pose for that instant feeling of vitality it brings to the body! It’s one of those poses that looks simple but really packs a punch when it comes to strengthening your back, opening your chest, and waking up your entire posterior chain. Whether you’ve been sitting at a desk all day or you just need a little pick-me-up, this pose is like a shot of espresso for your spine.

In our practice, we use Salabhasana to find that lovely balance between effort and ease. It’s not about how high you can lift; it’s about finding length from your crown all the way to your toes and feeling that internal strength fire up. It’s a wonderful way to check in with your body and see how you’re feeling today.

In this guide, we’ll walk you through the steps to feel into this heart-opening backbend, with plenty of options to make it feel just right for your unique body.

How To Do Salabhasana (Locust Pose)

Find your foundation
Start by lying flat on your belly on your mat. Rest your forehead gently on the ground and reach your arms back alongside your body with your palms facing up. Take a moment here to just arrive and feel the support of the earth beneath you.

Lift and lengthen
As you take a nice, deep inhale, slowly lift your head, chest, arms, and legs off the floor. Think about reaching your fingers back towards your heels and lengthening through the crown of your head. If you’re feeling any pinch in the lower back, you might like to keep your legs on the floor or just lift them a tiny bit.

Soften your gaze
Keep your gaze slightly forward and down so your neck stays long and happy. Try to keep your shoulders relaxed and away from your ears. Remember, there’s no need to strain — just find a height that feels sustainable and strong for you.

Breathe into the strength
Keep your breath flowing deeply and evenly. We usually hold this for about 20 to 30 seconds, but if you’re practising this as a “Yin Yoga” style variation with a bolster under your chest, you might stay for longer. Feel the strength in your back and the expansion in your chest with every breath.

Release with ease
When you’re ready, exhale slowly as you gently lower everything back down to the mat. Turn your head to one side, maybe give your hips a little wiggle, and just notice the sensations flowing through your body. Take all the time you need to rest here.

The Benefits of Salabhasana (and Yoga in General)

Physically, Locust Pose is such a brilliant way to strengthen the entire back body. By lifting against gravity, we’re engaging the muscles along the spine, the glutes, and the hamstrings, which does wonders for our posture (especially if you spend a lot of time at a desk!). It also provides a gentle stretch for the chest and shoulders, helping us to stand a little taller and breathe a little deeper.

Beyond the physical, this pose is a real energy shifter. Because it’s a gentle backbend, it helps to stimulate the nervous system and can leave you feeling more alert and revitalised. It’s also a wonderful practice for building focus and resilience as we hold and breathe through the effort. This is what we love about Yoga — it’s not just about becoming more flexible or strong. It’s about building that inner fire and confidence that stays with you long after you’ve rolled up your mat.

Explore More Yoga Poses

If you enjoyed this pose, you might also love:

• How to Do Bhujangasana Pose | Cobra Pose
• How to Do Ustrasana Pose | Camel Pose
• How to Do Kumbhakasana Pose | Plank Pose

Curious About Yoga Teacher Training?

This pose is one of 108 you’ll explore in our 200 Hour Yoga Teacher Training — along with yoga philosophy, breathwork, meditation, anatomy, and the confidence to teach.

You don’t need to be the most flexible person in the room. You don’t need to have been practising for years. You just need to be curious and willing to begin. Whether you want to teach professionally, deepen your personal practice, or simply discover more about yourself — this training meets you where you are.

Learn more about Yoga Teacher Training →

Always merrymaking,
Emma + Carla