Locust Pose

Salabhasana

Lift the chest and legs from the floor while reaching long through the body.

Shalabha means locust.

The basic form has the arms alongside the body; the photograph shows the arms extended forward.

Movement guidance

Preparation
Lie face down with arms alongside the body.
Entry and alignment
Lengthen from head to toes and lift the chest and legs only a little at first.
Hold and breathe
Prioritize length over height and avoid throwing the head back. Keep breathing comfortably without holding your breath.
Exit and next movement
Lower the chest, legs, and arms, then rest the head on the hands.

Choose variations and transitions within your comfortable range.

Shalabhasana A · Arms alongside

Lift the chest and legs from prone with arms alongside and backs of the hands grounded. Lengthen rather than throwing the neck back.

Shalabhasana B · Palm support

Lift the chest and legs from prone with bent elbows and palms beside the pelvis, unlike the arms-forward photograph in the main entry.

Lift only the chest or only the legs.

Difficulty refers to the photographed form. Individual experience may differ.