Locust pose is a gentle backbend where you lie on your belly and lift the chest, arms or legs a little off the floor. It builds strength in the muscles along the back. The lift can be tiny. This guide shows a safe way to practise, with easy options and a clear safety note.
This is general education, not medical advice. If you have a lower back injury, disc problem, neck issue, are pregnant, have a hernia or have a health condition, check with your doctor before trying this pose.
What is locust pose?
Locust pose, or salabhasana, is a gentle backbend where you lie on your belly and lift the chest, arms or legs a little off the floor. It builds strength in the back of the body, including the back muscles, glutes and shoulders. The lift can be tiny. Beginners can lift only the chest, only one leg at a time or keep the arms by the sides.
Why do people practise it?
People practise it to strengthen the muscles along the back, which often feel weak after long sitting. Many people sit for hours each day. Our guide to yoga for posture explains how yoga and posture fit together.
How do you lie down to start?
Lie on your belly with the forehead on the mat or on stacked hands, legs hip width apart and the tops of the feet on the floor. Place a folded blanket under the hips or pelvis if it feels better. Take a few slow breaths before you lift.
How do you lift the chest?
On an in breath, lift the head and chest slightly, keeping the neck long and the gaze down toward the floor. Lift only a few inches. Do not crank the neck back. Keep the front of the ribs soft and the lower back long.
What should the arms do?
Rest the arms alongside the body with the palms down, or reach them back toward the feet with the palms facing in. Reaching the arms back adds work for the upper back. Keep the shoulders away from the ears. If the shoulders feel tense, rest the hands under the forehead.
How do you lift the legs?
Lift one leg a little off the floor at a time, keeping the hips pressed down and the leg long. Lifting both legs is harder. Start with one. The lift can be tiny, and that is enough. Switch sides and breathe.
How high should you lift?
Lift only as high as you can while keeping the lower back long and the neck relaxed. The pose is not about height. A small, steady lift is better than a big, strained one. If the lower back pinches, lift less.
How do you breathe in locust pose?
Breathe slowly through the nose, lifting on the in breath and releasing on the out breath. Do not hold the breath. Our guide to belly breathing explains an easy pattern. Keep the breath smooth.
How long should you hold it?
Hold for two to four slow breaths, then lower and rest. Short holds are fine at first. Our guide on how often to do yoga helps you plan a routine. Rest with the head turned to one side.
How do you come out?
Lower the chest and legs slowly on an out breath, turn the head to one side and rest. Rest for a few breaths. Press back into child’s pose if the lower back wants a gentle stretch.
What if the lower back feels pinched?
Lift less, keep the legs on the floor, place a blanket under the hips or skip the pose. A pinch is a sign to stop. Our guide to yoga with a bad back explains gentle care. Backbends are not right for every back.
How does it differ from cobra?
Cobra uses the hands to press the chest up, while locust uses the back muscles to lift. Our guide to cobra pose shows the pressing version. Locust is a good partner because it builds the back muscles that support the lift.
Can you use a prop?
Yes. A folded blanket under the hips or a rolled towel under the chest can make it more comfortable. Our guide to yoga props explains how to use them. Props help beginners feel steady.
What are common mistakes?
Lifting too high, cranking the neck, clenching the glutes hard and holding the breath. Keep the neck long, the glutes gently firm and the breath moving. A small lift is a good lift.
What are the benefits?
Many people find locust pose helps them feel stronger through the back and more upright, though results vary. Our guide to the benefits of yoga explains what regular practice may offer. The National Center for Complementary and Integrative Health notes that research on yoga is still developing.
How can you warm up?
Warm up with cat cow pose, gentle hip circles and a few slow breaths. A warm back lifts more comfortably. A few minutes is enough.
What poses pair well with it?
Child’s pose, bridge pose and plank pose pair nicely with locust pose. Try bridge pose after it and finish with rest. Move slowly between poses.
How does it fit in a routine?
Use locust once or twice in a session, after a warm up and before cooling poses. Our morning yoga routine shows a gentle way to build a session. Keep it short at first.
Who should be careful?
People with lower back injuries, disc problems, neck issues, pregnancy, hernia or recent abdominal surgery should check with a doctor first. Our guide to prenatal yoga explains special care. Lying on the belly is not suitable for everyone. Stop if you feel sharp pain, tingling or pressure.
Can older adults practise it?
Yes, with small lifts and a cushion under the hips, if lying on the belly is comfortable. Our guide to yoga after 50 shows gentle options. Skip it if the floor is hard to get to.
Does it help back pain?
It may feel good for some people, but it is not a treatment for back pain, and it is not right for every back. Our guide to yoga for back pain explains a careful approach. If you have back pain, speak to a doctor first.
When should you see a doctor?
See a doctor before starting if you have an injury, a health condition, pregnancy or any concern. Stop if you feel pain, numbness or dizziness. This guide is general education, not medical advice.
What should you wear and where should you practise?
Wear comfortable clothes and lie on a padded, non slip mat. A thin mat can feel hard on the hips and ribs. Our yoga mat guide explains how to choose a mat. Add a folded blanket if needed.
How can you tell you are doing it right?
You should feel the muscles of the back and glutes working gently, with an easy breath and a long neck. Sharp pain, pinching in the lower back or strain in the neck are signs to rest. A good lift feels steady, not forced.
How can you build up over time?
Add a breath to the hold, lift the arms or lift one leg higher, only when it feels easy. Change one thing at a time. Allow weeks. If a day feels tired, lift less and be kind to yourself.
What is a simple practice plan?
Lift the chest for three breaths, rest for three breaths, lift one leg on each side for two breaths and repeat twice. It takes about three minutes. Do it every other day for two weeks and notice how your back feels.
How often should you practise it?
Two to four times a week is a good start, with rest days in between. Strength builds on rest days too. Keep sessions short, listen to the body and skip a day when it feels tired.
What does it feel like when it goes well?
You feel a mild, steady effort along the back, with the neck long and the breath easy. Many beginners are surprised how small the lift is. Let that be enough. The strength builds quietly with practice.
Where to read next
For a calm, beginner-friendly start, Ranjana Sinha’s Begin Where You Are is written for people who want simple steps. Our guide to starting a home yoga practice adds a gentle routine you can follow at home.
Frequently asked questions
What is locust pose good for?
Strengthening the muscles along the back.
How high should I lift?
Only a few inches. A small lift is enough.
How long should I hold it?
Two to four slow breaths.
Does locust pose help back pain?
It is not a treatment for back pain. Check with a doctor first.
Is it safe?
Usually, but check with a doctor if you have back, neck, pregnancy or abdominal concerns.
The bottom line
Locust pose rewards patience. Lift a little, keep the neck long and breathe slowly.
