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

Salabhasana, or Locust Pose, involves lying on the stomach and lifting the legs off the floor using the strength of the lower back and abdomen. The pose is beneficial for strengthening the lumbar spine, relieving back pain, and improving posture.


 

Posture Breakdown

Benefits and Techniques

  • Back Strengthening: Strengthens the upper spine and combats slouching.
  • Leg Activation: Works on the muscles of the back of the legs and buttocks.
  • Therapeutic Relief: Helps with sciatica and lower back pain.
  • Improved Posture: Encourages proper posture alignment.

  • Positioning: Lie on the stomach, arms by the sides, and lift the legs up using the thigh muscles.
  • Engagement: Ensure engagement of the back muscles while keeping the chin on the floor.
  • Breath & Focus: Breathe steadily and focus on the lift and stretch in the back of the body.

Video Resources

Guided Demonstrations and Tips

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

The Dialogue

Bikram's Precise Verbal Instructions

Salabhasana

Locust Pose

Next is Salabhasana, Lie on your stomach.

Arms straight position, get your arms underneath your body. Hands / palms facing the floor.

Elbows completely underneath your stomach, invisible. Elbows are supposed to hurt.

Fingers completely apart. Grab the floor with your fingertips.

Two little baby fingers touching side by side.

Chin on the floor.

Left leg relaxed. Right leg solid, concrete, one piece, pointed toes,.

Inhale breathing.

Slowly, gently, right leg lift up from the floor, minimum 45° degrees, half of 90° Go up, much more higher everybody.

Make sure your back hurts, elbows hurt.

Leg up more, lift up more, a couple of inches.

Lock the knee, pointed toes, more up.

And change. Slowly, right leg down, and left leg up.... [repeat for left leg]. [BOTH LEGS]:

Turn your head in, mouth on the floor.

Readjust your hands / palms. Elbows closer together underneath the body. Open your fingers, grab the floor with your fingertips.

Full lungs, take a deep breath, and

Without bending the knees, both legs up.

Come up please. Everybody go up, come up, everybody come up. Lock the knees, feet together.

Struggle a little harder, don't give up.

Come up. Take a deep breath, come up more.

And slowly, both legs down.

Relax please. Arms by your side, turn your head to the side.

[2" Set] You can count up to 10 (seconds), with corrections in between.

[additional dialogue]:

Hands more closer each other --

two little pinkies should be touching each other, side by side, completely underneath the body, invisible. Elbows are supposed to hurt.

Do not lift or turn your head throughout the posture.

[single legs]: Keep the legs exactly behind your head, in the mirror. Make sure your hip doesn't twist out of the line.

[both legs]: Use your hands strength against the floor, to get your legs up more. Your shoulders should be touching the floor.

As a beginner, if you cannot lift your both legs up yet, separate your legs and then lift them up. Then bring them together. But don't compromise the knees locked.

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