Locust Pose: Benefits for Strength & Stability | Yoga

Unlock Strength and Resilience: A Deep Dive into Locust Pose (Salabhasana)

Yoga enthusiasts seeking to build strength and cultivate a deeper connection to their bodies will find a powerful ally in Locust Pose, or Salabhasana. Originally featured in Yoga Journal in 2003, this foundational backbend offers a wealth of benefits, preparing the spine for more advanced postures while fostering a sense of expansive energy. Explore the Yoga Journal Archives for more timeless wisdom from decades of yoga practice.

A Pose with Many Names and Interpretations

Locust Pose falls into the category of strengthening postures, serving as a counterpoint to more fluid, restorative movements. It’s a “reliable workhorse,” cultivating strength in the hips and back, invigorating the core, and promoting a feeling of openness. Interestingly, the pose isn’t universally known as Locust. As one observer noted, it can resemble a Viking ship, and is sometimes referred to as Boat Pose, or Navasana, in certain yoga traditions.

For many, the experience of Salabhasana transcends the physical. One practitioner described moving into the pose as feeling like “flying,” envisioning a soaring swan dive toward the horizon. This sensation speaks to the pose’s ability to challenge not only gravity, but also the internal fears that can hold us back. “There’s no hiding in the swan dive of Salabhasana!”

How to Practice Locust Pose: A Step-by-Step Guide

Locust Pose is considered a beginning backbend, making it an accessible entry point for building resilient back muscles. This strength is crucial for more advanced postures requiring spinal stability. To begin:

1. Lie prone on the floor, with your hands at your sides and your head resting comfortably.
2. Breathe deeply and evenly, establishing a sense of calm.
3. Engage your core and, with a surge of energy, lift your legs and upper body a few inches off the floor simultaneously.
4. Extend fully through your arms and legs, sculpting your spine into a graceful arch.
5. Rest your weight on your lower abdomen, maintaining a cool and spacious mind.
6. Hold for several breaths, then slowly lower back to the ground.

If the full expression of the pose feels challenging, break it down into smaller components, starting with the legs.

Unraveling the Legs: A Foundational Exploration

Begin by settling onto your belly, legs extended, and head resting comfortably. Allow your back body to broaden and surrender to gravity.

“Layer by layer, from the outside to the core, let everything about you unravel,” one instructor suggests. Exhale completely, grounding yourself with a sigh of relief. As your body softens, you’ll become more attuned to the ebb and flow of your breath. Notice the rise and fall of your back waistband and the gentle rocking of your hips and shoulders with each inhale and exhale.

1. Draw your awareness to your belly and trace a line through your right hip, knee, and heel.
2. Gently slide your right leg away from your center, keeping it long and elastic.
3. Hold for a few breaths, then release. Repeat on the left side.
4. Gradually lift each thigh a few inches off the ground, maintaining length and vibrancy in the leg.
5. Rest and compare the sensations in each leg – you might notice a subtle difference in energy or length.

Remember, the focus is on extension, not height. Avoid bending the legs or distorting the hips to artificially create lift. Keep the front of the thigh, knee, and foot facing the floor, and ensure your pelvis remains grounded.

Next, lift both legs simultaneously, keeping your upper body relaxed on the ground. Hover your legs hip-distance apart, tracing energy from your belly through your toes. To protect your lower back, reach your tail toward your heels rather than lifting upward. This variation offers a moment to rest and absorb the benefits of the movement, noticing a “happy hum” in your hips and hamstrings, and warmth building in your core.

Incorporate Your Arms: Completing the Pose

Once rested, you can explore the upper half of Locust Pose, keeping your legs grounded while extending your arms. Remember to initiate movement from your core, allowing your spine to lift first, with your arms following like “kite tails.”

1. Send energy from your belly up through your spine, lifting your chest, shoulders, and head off the ground, keeping your chin tucked and neck long.
2. Extend your arms back toward your feet, drawing your shoulder blades down your back and letting your heart swoop forward and up.
3. Breathe steadily, noticing the rise and fall of your chest with each inhalation and exhalation.

After another gentle descent, combine the lower and upper halves of the pose, leaving only your lower belly on the floor. Soften completely, tune into your breath, and resist the urge to force the pose.

1. Draw your awareness to your deep belly, the energetic source of Salabhasana.
2. Slide your thighs back and up, and your heart forward and up.
3. Lengthen your body from the center, filling your back with a sense of buoyant energy.
4. Allow your body to undulate slightly with your breath, keeping your mind and eyes soft.

When fatigue sets in, gently lower back to the ground, basking in the afterglow of the pose. Even as you return to solid ground, a part of you will still be soaring outward.

Locust Pose Variations for Every Level

Slight adjustments to the traditional Locust Pose can make it more accessible or challenging, depending on your individual needs.

Locust Variation 1: This diagonal variation targets imbalances in the hips and spine. Resting with your upper arms near your ears, imagine a line from your belly through your left arm and right leg. Extend outward along this diagonal, sweeping your arm and leg up and away. Keep your floating ribs and pelvis grounded for stability.

Locust Variation 2: This more demanding variation prepares you for advanced backbends like Dhanurasana (Bow Pose). Start with your hands near your ribs, elbows pointing toward your feet, and legs bent at a right angle. Extend your thighs and knees toward the sky while lifting your chest and head off the ground. Reach your arms toward your shins, drawing your shoulder blades toward your hips.

By embracing the principles of Salabhasana – strength, extension, and mindful breath – practitioners can unlock a deeper sense of resilience and connection within their bodies.