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
Lie on your stomach. Bring your forehead to the earth and the arms alongside your body with the palms facing down. Extend your legs straight back, hips distance apart. Press your weight evenly across the tops of your feet so that the heels don’t roll inward or outward.
Step 2
On an inhale, peel your head, chest, shoulders, arms and legs off the earth.
Step 3
Keep the neck inline with the spine and lengthen from the crown of your head all the way through the balls of the feet. Flex the feet and engage the core by drawing the navel in and up towards the spine.
Step 4
Broaden through the collarbone and draw the shoulder blades down the back. Fingertips reach straight back with the pinky side of the hands facing the sky.
Step 5
Your weight should rest on your lower ribs, belly, and pelvis.
Step 6
Bring your gaze to your cheeks.
Step 7
To release, take an exhale and bring everything 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

In love with yoga and everything that goes along with it. Iana is a Registered Yoga Teacher (RYT) who has completed the 200-hour Yoga Teacher Training Certification by the Yoga Alliance U.S. In addition to that, she is constantly studying and improving her skills in various aspects of yoga philosophy, yoga anatomy, biomechanics, and holodynamics.