Locust Yoga Pose


Locust Yoga Pose

Locust Yoga Pose is a back bend pose that targets the quads and shoulders and is ideal for yogis and yoginis at all levels.

muladhara – the root chakra
related poses



How To Do Locust Yoga Pose
  1. Lie face down on your mat, legs extended, chin resting on the floor. Your arms should be at your sides and your palms up and your feet hip-width apart.
  2. Press the tops of your toes down into the floor and lift up at the calves, bringing your knees and shins off the floor slightly. Push through your hips, down your legs and out the heels, drawing your pubic bone down.
  3. Exhale, drawing your shoulders up and lifting your head, chest, arms and legs off of the floor. Your hips and belly should still be grounded, though you may have your upper thighs on the floor as well. Keep your neck long with your head neutral and facing downward; don’t draw the chin toward your sternum or lift your head back, compressing the neck.
  4. Reach out through your legs, pushing first through the heels and then through the big toes and balls of the feet. Lengthen your arms behind you, palms up and fingers reaching out, drawing them in to create a line down your arms straight from the shoulders. Be sure to keep your shoulders firm against the back as you do this, resisting the urge to lift up at the shoulder blades. Your arms should be parallel to the floor.
  5. Hold this position for 30-60 seconds while gazing at the floor, then lower your body back to the floor. Rest for a few breaths, then repeat if you feel comfortable.
  • Breathe deeply through each step. Proper breathing is especially important for this pose.
  • Do not attempt this pose if you have a serious back injury. For mild injuries, perform only with a yoga trainer present.
  • If you have a neck injury, take extra care when you lift your head off of the floor; be sure to keep your head and neck neutral. It’s best to only practice with a yoga trainer or partner present.
  • Avoid this pose if you are suffering from headaches.

If just starting out, prepare yourself for this pose by practicing variations. First, practice so that you only lift your head, torso and arms from the floor but keep your legs stationary, then do the same where you only lift your legs. These variations will not only prep you but are also great exercises to tone specific muscles further.
If you are having trouble keeping everything evenly lifted, try performing the pose an alternating which leg is raised. When doing this, be sure to keep your hips square and even.

Stretches & Strengthens

All Muscles: Hamstrings, quads, shoulders, chest, arms

Target Muscles: Quads, shoulders

Health Benefits of Locust Yoga Pose
  • Helps relieve mild lower back pain.
  • Can relieve indigestion and constipation.
  • Can relieve stress, anxiety and fatigue.
  • Improves posture.

Sanskrit Name & Meaning

Sanskrit Name & Meaning



salabha: locust, cricket, moth, grasshopper
asana: posture

History & Mythology

History & Mythology

There’s gotta be some history or mythology on this pose! We’ve looked high and low and have only come up with this message. Perhaps you have some information or resource for us to explore?