Shalabhasana — Locust Pose

IntermediateExtension Posterior Chain Lengthening

45s 3 reps

A prone backbend that strengthens the entire spine and posterior chain.

How to perform

Lie face down with arms alongside the body, palms down. On an inhale, lift the legs, chest, and arms off the mat, lengthening through the spine. Gaze slightly forward and down.

Breathing

Inhale to lift; hold with steady breathing; exhale to lower slowly.

Benefits

Strengthens the spine, glutes, and back muscles; improves posture; energizes the body.

Anatomical focus

Erector SpinaeGlutealsHamstrings

Reach the legs back and lengthen the spine before lifting.

Precautions

Keep the neck long; avoid jerking upward. Avoid with pregnancy or acute back injury.

Practice within a comfortable range and stop if you experience pain, numbness, dizziness, or any concerning symptom. These are yoga and wellness movements intended to work the hip-flexor and anterior-hip region — not medical claims, and not a substitute for professional medical advice or treatment.