Locust Pose (Salabhasana)

Targets the entire posterior chain — spinal erectors, gluteus maximus, hamstrings, and upper back — in an active prone backbend without arm support. Helpful for strengthening the back body to support deeper backbends like Bow and Camel, correcting rounded posture by building extensor endurance, and as an accessible backbend that requires no wrist loading. The movement lies face down with arms alongside the body, then on the inhale simultaneously lifts the chest, arms, and both legs away from the floor, reaching long in both directions while the gaze looks slightly forward.

Cues

• Lift the chest, arms, and legs away from the floor and reach long in both directions.