Locust I Pose (Shalabhasana A)

Locust I is a foundational prone backbend that builds strength in the posterior chain by lifting one or both legs off the mat while the upper body remains grounded or lightly lifted. It is an excellent pose for developing the spinal erectors, gluteal muscles, and hamstrings needed to support more demanding backbends safely. From a face-down position with arms alongside the body, the practitioner engages the back body to raise the legs — in this first variation, typically the legs lift together with arms pressing lightly into the floor.

Cues

• Reach through the heels and press the big toe sides of the feet together to keep the legs parallel and protect the lower back.
• Draw the navel lightly toward the spine before lifting to stabilize the lumbar region.
• Keep the chin slightly tucked and the gaze directed at the mat to maintain a neutral cervical spine.
• Breathe fully and avoid squeezing the glutes so hard that the sacrum compresses — aim for length, not crunch.