Locust Pose
Śalabhāsana
शलभासन
It refers to a prone backbend in which the chest, arms, and legs lift away from the floor simultaneously, resembling a locust at rest — strengthening the entire back body.
Śalabhāsana is comprised of "Śalabha" (locust, grasshopper) and "Āsana" (posture). It refers to a prone backbend in which the chest, arms, and legs lift away from the floor simultaneously, resembling a locust at rest — strengthening the entire back body.
One of the foundational prone backbends, it builds strength through the spinal extensors, glutes, and hamstrings while opening the chest and shoulders. Because it develops the back-body strength that deeper backbends require, it is often taught as preparation for poses such as Bow and Cobra. — B.K.S. Iyengar, *Light on Yoga*.
Lie face down with the arms alongside the body, palms down, and the forehead resting on the mat. On an inhale, lift the head, chest, arms, and legs away from the floor, reaching the fingertips back toward the heels. Keep the neck long and the gaze slightly forward and down. Hold for 3 to 5 breaths, then release and rest.
Emphasize lifting through the strength of the back body rather than straining the neck; the legs lift from the engagement of the glutes and hamstrings. Offer a variation lifting only the upper body or only the legs for students building strength.