Locust Pose
SalabhasanaA prone lift with no arm support. Pure posterior chain work — spinal extensors, glutes and hamstrings — and the most honest test of back strength in the asana set.
- 01Lie face down with the arms alongside the body, palms facing in, forehead on the mat.
- 02Lengthen the back of the neck and draw the lower ribs gently toward the floor.
- 03On an inhale, lift the head, chest, arms and legs away from the mat at the same time.
- 04Reach the fingertips back toward the heels and the heels back behind you.
- 05Hold three to five breaths, lower slowly, and repeat two or three rounds.
- 01Reach long before you lift high.
- 02Inner thighs turning toward the ceiling to keep the legs from splaying.
- 03Keep the gaze down so the neck stays in line.
- 01Throwing the head back to gain height, which compresses the neck and does nothing for the mid-back.
- 02Letting the legs splay apart, which grips the lower back instead of recruiting the glutes.
- 03Holding the breath through the lift, which caps how long the position can actually be worked.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.