POSTURE REFERENCE

Pick a posture from the dropdown menu to access detailed information, videos, and tips.

Pranayama | Deep Breathing Posture Clinic Ardha Chandrasana | Half Moon Pose Pada Hastasana | Hands To Feet Utkatasana | Awkward Pose Garudasana | Eagle Pose Dandayama Janushirasana | Standing Head To Knee Dandayamana Dhanurasana | Standing Bow Pulling Pose Tuladandasana | Balancing Stick Pose Dandayamana Bibhaktapada Paschimottananasana | Separate Leg Intense Stretch Trikonasana | Triangle Pose Dandayamana Bibhaktapada Janushirasana | Separate Leg Head To Knee Tadasana | Tree Pose Padangustasana | Toe Stand Pose Savasana | Dead Body Pose Pavana Muktasana | Wind Removing Pose Sit-Up Bhujangasana | Cobra Pose Salabhasana | Locust Pose Poorna Salabhasana | Full Locust Pose Dhanurasana | Bow Pose Supta Vajrasana | Fixed Firm Pose Ardha Kurmasana | Half Tortoise Pose Ustrasana | Camel Pose Sasangasana | Rabbit Pose Janushirasana | Head To Knee With Stretching Pose Paschimottanasana | Intense Stretching Pose Ardha Matsyendrasana | Spine Twisting Pose Kapalbhati In Vajrasana | Blowing In Firm Pose

Posture Overview

Foundational Insights

In Full Locust Pose, practitioners lift both legs and the upper body simultaneously while lying on the stomach. The pose targets the entire spine, aiming to strengthen and increase its flexibility.

 

Posture Breakdown

Benefits and Techniques

Full Body Engagement: Strengthens the middle spine, arms, and legs.
Chest Opening: Opens up the rib cage, allowing for increased lung capacity.
Improved Circulation: Enhances blood flow to the lower limbs.
Balancing: Helps improve balance and focus.

Positioning: From a prone position, lift the entire upper and lower body off the floor, arms extended.
Engagement: Engage the muscles in the back, legs, and arms, lifting everything upwards.
Breath & Focus: Maintain a steady breath and an upward gaze for balance and focus.

Video Resources

Guided Demonstrations and Tips

Watch a Demonstration
Watch a demonstration of Poorna Salabhasana | Full Locust Pose.
Get Jonny's Tip
Listen to Jonny's tips for mastering Poorna Salabhasana | Full Locust Pose.

The Dialogue

Bikram's Precise Verbal Instructions

Poorna Salabhasana

Full Locust Pose

Next is Poorna Salabhasana, Full Locust Pose

Arms out to the side like airplane wings. Palms down and fingers together.

Chin on the floor.

Legs and feet together.

Hip and leg muscles tight, solid, concrete, one piece. Knees locked, pointed toes.

Make sure you only have one leg.

Look up to the ceiling, take a deep breath. Arms, body, head, legs, everything lift up. 747 taking off.

Go up, everybody look up, chest up, arms up, arms back. Fingertips should be same level as the head.

Only your hip bones should be touching the floor, rest of the body in the air.

Chest up, chest up, chest up, look up, body up, chest up, come up, more up, go up.

Exhale breathing, come up one more time.

Slowly come down. Relax. Arms on the towel.

Turn your head sideways. Completely Relax.

[special note]: You should reach the highest point at the end.

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