Locust Pose

A prone backbend that explores gentle spinal extension, back body activity and the relationship between effort, breath and lift.

“Meet the floor. Lengthen gently. Lift only as far as breath allows.”

Salabhasana begins close to the ground. The floor gives clear feedback as the body explores lifting against gravity. Rather than chasing height, the posture invites a broad sense of effort through the legs, spine, shoulders and back body.

The purpose is not to make a large backbend. The purpose is to notice how the back of the body participates when the front of the body stays in contact with the floor. The lift can remain small and still be meaningful.

1. 1Lie on your front with your legs extended behind you.
2. 2Rest your arms alongside the body with palms facing in or down.
3. 3Allow the forehead or chin to settle lightly.
4. 4Lengthen through the legs without forcing the feet together.
5. 5Let the pubic bone and lower ribs meet the floor.
6. 6On an inhale, gently lift the head, chest, arms and legs.
7. 7Keep the back of the neck spacious.
8. 8Breathe for a few steady breaths.
9. 9Lower slowly and rest one cheek to the floor.

Instead of searching for the “correct” position, notice:

• •Can the lift feel broad rather than concentrated in the lower back?
• •Are the legs reaching back as much as they are lifting up?
• •Can the shoulders stay away from the ears?
• •Does the neck follow the line of the spine?
• •Is the breath still available in the shape?

The breath may become quieter in a prone backbend. Allow this to be useful information. If breathing feels strained or held, explore a smaller lift or rest before repeating.

Observe where the student finds effort first. Some bodies will lead from the lower back, some from the legs, some from the neck or shoulders. Look for how the whole back body shares the work before offering change.

Reflect after practising:

• •Where did you feel the lift begin?
• •Could you keep breathing while you were lifting?
• •What changed when you reduced the height of the pose?
• •Did the front body feel supported by the floor?

Rather than mistakes, you may notice:

• •Lifting too high too quickly
• •Compressing the lower back
• •Throwing the head back
• •Clenching the jaw
• •Holding the breath
• •Squeezing the feet together with force

• •Keep the legs on the floor and lift only the chest.
• •Keep the forehead down and lift one leg at a time.
• •Place a folded blanket under the front of the pelvis.
• •Keep the hands on the floor beside the ribs for light support.
• •Reduce the hold to one breath.

• ✓Breathing remains available.
• ✓The lift feels shared through the back body.
• ✓The neck feels comfortable.
• ✓Lowering down feels controlled.
• ✓Rest feels easy after the pose.