Locust Pose - Shalabhasana

locust yoga pose yoga - YanvaYoga


This pose is categorized under the lying down on the belly poses and as Backbend poses. As the name says, Shalabhasana, which in Sanskrit means “grasshopper”. So in this pose, the body will look like the insect grasshopper. Here this pose brings as much tightness to the back and buttocks and stimulates the parasympathetic nerves in the lower spinal region.

Locust Pose is considered a base pose as locust pose variations can be derived from this pose. Locust Pose helps boost energy in the body and hence can be included in flow yoga sequences.

Pose Detail

Step-by-Step Instructions

Step 1
Start by lying on your stomach. Place your forehead on the ground and extend your arms alongside your body, palms facing downward. Straighten your legs, keeping them hip-width apart. Ensure that the weight is evenly distributed across the tops of your feet, preventing the heels from rolling inward or outward.
Step 2
As you inhale, lift your head, chest, shoulders, arms, and legs off the ground.
Step 3
Maintain a straight line from your neck to your spine, lengthening from the crown of your head all the way to the balls of your feet. Flex your feet and engage your core by pulling the navel in and upward towards the spine.
Step 4
Open up your collarbone and draw your shoulder blades down your back. Your fingertips should reach straight back with the pinky side of your hands facing upward.
Step 5
Allow your weight to rest on your lower ribs, belly, and pelvis.
Step 6
Direct your gaze towards your cheeks.
Step 7
To release the pose, exhale and lower everything back down to the mat. Turn your head to one side.

Benefits and Contraindications


Strengthens the muscles of the spine, buttocks, and backs of the arms and legs

Stretches the shoulders, chest, belly, and thighs

Improves posture

Stimulates abdominal organs

Helps relieve stress


Recent or chronic injury to the back, arms or shoulders



Recent abdominal surgery

Photo poses in different angles


  • In the first stage you can lift just the upper body, keeping your legs on the mat. Repeat this pose again and the third time raise your legs as well.
  • Try lifting one leg at a time, holding for 30 seconds and then swapping legs.
  • Reach back through the balls of the feet, as much as reaching forward through the heart.

Frequently Asked Questions

Modifications & Variations

  • Half Locust Pose Knee Bent Arms Forward
  • Chin Stand
  • Stag Locust Pose
  • Chariot Pose Variation Arms Out
  • Full Locust Pose Torso On Floor Aerial
  • Extended Seal Pose
  • Half Locust Pose Head And Chest Raised
  • Locust Pose On Ball
  • Seal Pose Aerial I

Top Preparatory Poses

  • Cobra Pose
  • Plank Pose
  • Sphinx Pose

Top Follow-Up Poses

  • Bow Pose
  • Child Pose
  • Downward Facing Dog Pose

Iana Varshavska
Iana Varshavska
Website administrator

A digital marketer in love with yoga and everything that goes along with it. In 2021, her huge passion for yoga led her to yoga teacher trainings. After successfully completing her studies, Iana received her Yoga Alliance U.S. certification, left the corporate IT world and devoted herself to the development of Yanva. To be able to create the best online yoga space for yoga enthusiasts like her, Iana is constantly learning and improving her skills in various aspects of yoga philosophy, anatomy and biomechanics. Since 2021, she has continued to attend various types of teacher training, including yoga therapy, gives online and offline classes, and conducts local workshops for people who want to learn more about yoga. At the moment, Iana continues to work on her personal practice, improving her hand balancing skills, as well as developing her own training programs.