Salabhasana (Locust Pose)
Salabha = Grasshopper, Locust
Asana = Pose
Step by step instructions
1. Lie on your belly. Arms along the side of your body, palms facing up, forehead resting on the floor.
2. Inhale, turn your big toes towards each other to internally rotate your thighs. Keep the buttocks firm and coccyx pressed to the pubis.
3. Exhale, lift your head, upper body, arms and legs away from the floor.
4. Stretch your legs with toes remain turned towards each other. Draw our shoulders back and stretch your arms actively backwards.
5. You should be resting on your lower ribs, belly and front pelvis. Gaze forward or slightly upward. Be careful not to look sideways.
6. Stay for 30 seconds to 1 minute.
7. Exhale to release.

Muscles activated

  • Lower limbs:

Gastrocnemius and soleus contracted.

  • Hips and Thighs:

Gluteus maximus, hamstrings and quadriceps contracted. Psoas, pectineus and adductor longus sretched.

  • Torso:

Erector spinae, trapezius, pectoralis major and minor and serratus anterior contracted.

  • Shoulders and arms:

Deltoids and triceps contracted. Biceps stretched.

  • Strengthens the arms and shoulders.
  • Strengthens and improves flexibility of the lower back muscles.
  • Massage internal organs.
  • Improve digestion.
  • Relieves constipation.


  • Stimulates the Swadhisthana and Anahata Chakra.

Precautions and contradictions

  • Sciatica
  • Pregnancy
  • Back or spinal injury
  • Injured or weak knees.
  • One with neck injuries should keep his/her head in a neutral position by looking down at the floor.
  • Headache

Counter pose
Bharadvajasana (Bharadvaja’s Twist)
Sarvangasana (Shoulderstand Pose)
Setu Bandha Sarvangasana (Bridge Pose)
Karen Lee (200hr Yoga TTC 07/14 Weekend)

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