Locust Pose / Salabhasana

yogaroshan May 8, 2020 4:26 pm
Silhouette of Salabhasana / Locust Pose!

Locust Pose comes from the pose of a locust or a grasshopper. This pose resembles the tail of the grasshopper in the final position.  

Sanskrit Name and Meaning

  • Name – Salabhasana
  • Pronunciation – Suh-Lubh-Aah-Suh-Nuh
  • Meaning
    • Salabh – Grasshopper

Note – There’s no need to strain yourself by doing more than what you can. It will do more harm than good. Seek expert guidance if you’re unsure about anything.

Step-by-Step Instruction

1. Lie on your chest and stomach with feet together.

2. Place your palms to the side of your hips or under your front thighs.

3. Place your chin on the floor at all times.

4. Inhale while raising your legs as high as possible.

5. Hold for 5 breaths.

6. Exhale while lowering your legs to the ground. Relax.

Note – This pose is best when combined with Bhujangasana / Cobra Pose. Locust pose exercises the top part while Cobra works the lower half of the body.

Tips for Beginners

1. For Step 4, The Final Position – Stretch the legs away from the body and chin as forward as possible. Do note that the chin should be touching the floor at all times.

2. For Step 4 – Press the arms on the floor if you find it hard to raise your legs.

Modifications and Props

1. For Back Injury – Practice Ardha Salabhasana / Half-Locust Pose – Raise one leg at a time.

2. For Advanced Practitioners – For Added Pressure – Place your hands on the floor instead of on your thighs.


  1. Balasana / Child Pose
  2. Marjariasana / Cat Cow Pose


  1. Refrain from the pose in case of high blood pressure, coronary thrombosis, or even a weak heart.
  2. Do not practice this asana in case of Peptic ulcer, hernia, intestinal tuberculosis, or hyperthyroidism.
  3. In case of back pain, practice one leg at a time or refrain from doing it altogether.


  1. Directly Massages the Heart Stimulating Circulation around it  
  2. Strengthens and Stretches the Lower Spine, Hip, and Thigh Muscles
  3. Relieves Sciatica, Slipped Disc, and Backache in General
  4. Opens up the Chest and the Shoulders
  5. Improves Blood Circulation in the Lungs, Abdomen, and the Back
  6. Improves Digestion, Acidity Problems, and Constipation
  7. Stimulates Appetite

Feel free to tell us or ask us anything about the pose. For more, keep on browsing Yoga Memo.


  • References from Asana Pranayama Mudra Banda by Swami Satyananda Saraswati
  • References from Wikipedia Salabhasana

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