The LOCUST POSE (Salabhasana)📣

In this practice

Key teachings

• Spinal strengthening and extension
• Building back body awareness
• Posture correction

Ideal for

• Individuals seeking back strength
• Those looking to improve posture
• Practitioners wanting to prevent rounded shoulders
• Students learning foundational backbends

Lesson

Instructions

The Locust Pose is a wonderful active asana for complete strengthening of all the extensor muscles in the body; among them are the deep erector spinae muscles that enable us to hold the spine erect and prevent the tendency toward a kyphotic position and rounded back.

1️⃣ Begin lying face down on your mat with your arms in front of you parallel to the ground.

2️⃣ Inhale and start lifting your head, chest, and your legs upwards (with a straight knee)

3️⃣ Keep your neck in line with your body, do not crunch it up.

4️⃣ On an exhale, slowly release down to the floor.

For a closer look at this pose, its common mistakes, and a modification to help with avoiding these mistakes - sign up for free to our YOGA app and get access to this and more yoga 🧘‍♀️ poses with full anatomical analysis, common mistakes to avoid, and preparatory exercises for each asana!

For more yoga asanas, check out our YOGA app

/ muscleandmotion Instagram (1.2M followers) - Facebook (2.2M followers) -

The Muscle and Motion team

Steps

• Locust Pose (Salabhasana)
• Controlled breath synchronization with movement
• Back extension techniques

Benefits

• Strengthens back muscles and core
• Improves posture and spinal alignment
• Prevents kyphosis (rounded upper back)
• Enhances body awareness