Step 1: Setup
Create stable base and length before entering extension.
Salabhasana (Locust Pose)
ā¤ļā¤˛ā¤ā¤žā¤¸ā¤¨ | Backbend practice details from Nirog Yoga
Introduction
Salabhasana is a strengthening prone backbend that develops posterior chain endurance and lumbar support.
Key Alignment Cues
- Lengthen legs back and lift from glutes and hamstrings.
- Lift chest with upper-back engagement.
- Keep neck neutral with gaze slightly forward/down.
- Reach fingertips back to broaden collarbones.
Benefits
- Strengthens lower back, glutes, and hamstrings.
- Improves postural endurance.
- Prepares body for deeper backbends safely.
Precautions
- Lower lift height if lumbar compression appears.
- Avoid breath holding while lifting.
Modifications
- Lift one leg at a time for unilateral variation.
- Keep hands on floor for support in early stages.
Common Mistakes
- Throwing head back and compressing neck.
- Using momentum instead of controlled lift.
Practice Rhythm
Recommended hold: 3 to 6 breaths
Breath pattern: Inhale for lift, steady breathing during hold.
How to Practice (Step-by-Step)
- Lie prone with arms by sides or extended back.
- Inhale and lift chest, arms, and legs as available.
- Keep legs active and chest broad.
- Exhale to lower slowly and rest.
Step-by-Step Visual Guide
Step 2: Enter and Hold
Lift from back-body support and keep breath smooth.
Step 3: Exit and Reset
Release to prone rest, then Balasana.