Locust III Pose (Shalabhasana C)

The third variation of Locust pose intensifies the classic backbend by lifting both the upper body and legs simultaneously while extending the arms back alongside the torso. It strengthens the entire posterior chain — glutes, hamstrings, spinal extensors, and upper back — while opening the chest and shoulders. This variation is particularly useful for building the back-body strength needed for deeper backbends and for counteracting the effects of prolonged sitting.

Cues

• Press the tops of your feet and pubic bone lightly into the mat as you inhale and lift your chest, arms, and legs at the same time.
• Reach your fingertips back toward your heels, keeping the arms parallel to the floor and the shoulder blades drawing toward each other.
• Lengthen through the crown of your head and the tips of your toes simultaneously, rather than crunching the lower back.
• Breathe steadily in the pose — if you're holding your breath, soften the lift slightly.