Locust Pose Yoga (shalabhasana): Benefits & How To Do It?

By Sophia Estrada
Last updated: Dec 15, 2022
Locust Pose Yoga

Practicing locust pose yoga has collected much positive feedback on wonderful mental and physical strength changes. Especially, it helps reduce exhaustion with the neck, shoulder, and lower back tension. 

Sounds fantastic? Keep reading this blog to get hold of the bare essentials of such a simple but effective pose.  

Overview Of Yoga Locust Pose

What Is It?

We can visualize yoga locust position through its name. Simply put, we imitate the posture of a locust when lying prone with your bent back. There are various ways that people call this pose, including shalabhasana, grasshopper pose, etc. 

When doing it, we open our chests and bend our backs as much as possible. It might look a little bit challenging to those who have never tried yoga before. 

Yet, if we keep doing the stance correctly and standard frequency, considerable improvement will gradually come along. 

What Are Locust Pose Benefits?

Locust Pose Benefits

Because people nowadays suffer a huge workload, the fast pace of modern lifestyle, etc., they seem to carry heaviness in their minds. This can drag them down day by day. 

Indeed, the more stressful life becomes, the hungrier we become towards short and interesting entertainment. Nonetheless, it is not an ideal activity in the long term for the quality of our mental life.

And you might know that body and mind strongly connect. It signifies the influences on one thing will create effects on the other. 

A salabhasana pose reduces the pressure on our body by long-time sitting and working in front of computers all day. It activates strength in the stomach and spine, enhances our body’s flexibility, and eases inner tension. 

Stretching our chests and lengthening our spines can make us feel better when the stiffness in the shoulders and lower backs dwindles. More specifically, this posture can strengthen our back muscles and increase our bodies’ resilience. 

Once the pain or the strain the body suffers decreases, anxiety or depression in our mind will lose its intensity!

How To Do Yoga Locust Position

There is no excuse not to give it a try for all the good things that we can benefit from a yoga locust pose. The following content addresses the fundamental guideline on the recommended practice. 

  1. Lie with your face down while your hands reach backward. 
  2. Stretch your legs by extending your toes for the activation of the quadriceps. 
  3. Slowly lift your head and open your chest while keeping your palms down on the mat or floor. 
  4. Maintain the maximum ability to lengthen your spine and widen your chest as long as possible. 
  5. Rhythmically inhale and exhale while doing the pose.

Adhering to the correct way of doing the stance saves us from unwanted injuries or adverse impacts. Nonetheless, your comfort is the facet we would love to emphasize the importance of. 

We practice it to free our bodies and minds from stressful forces. So, there will be no reason for any suffering while doing it!

If you find the original pose hard to maintain, you can check out its alternatives in the section below!

Locust Pose Variations

While a full locust pose Sanskrit requires our legs to lift, a half locust stance enables legs to lie down. Instead, this variation calls for lifting arms only. You can choose to grasp your hands or not! 

It is easier for us to control our hands rather than our legs. That’s why many beginners choose it as an alternative to the full one! 

In this version, the upper body will do most of the work. Yet, the lower back still benefits from it as we create the bending position by raising our heads and chests!


Locust pose yoga is a simple but effective stance to practice. If you do it as a part of your daily exercise, you can undoubtedly receive many physical and mental benefits. 

Finally, we hope that the blog’s content can equip you with foundational knowledge about this marvelous pose. So, why don’t you give it a try now?

Yoga Instructor At Yoga Bear

Sophia Estrada is very fortunate to have had the opportunity to practice yoga since she was 8 years old and expresses a strong love for yoga. Sophia would like to bring all of her knowledge and passion to help people gain a vital sense of energy, fitness and peace through helpful yoga postures and useful information.


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