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Yoga·Lower Back

Locust Pose (Salabhasana)

Lower BackUpper BackGlutesShoulders
Locust Pose (Salabhasana)Locust Pose (Salabhasana)
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At a glance

Equipment
Yoga mat
Suggested hold
Hold 3–5 breaths × 2

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Common mistakes

  • You bend the knees to fake leg height instead of lifting long, straight legs.

  • You heave the chest as high as possible until the lower back pinches.

  • You hold your breath against the effort of the lift.

  • You let the legs split wide apart as they rise.

What to focus on

  • Chase length, not height — reach the crown forward and the toes back like being pulled from both ends.

  • Lift the legs from the glutes and hamstrings with the inner thighs spiraling slightly toward each other.

  • Keep a steady rhythm of breath even with the chest off the floor; smooth breathing is the test of an honest height.

Featured in these guides

Unround Your ShouldersRounded shoulders aren't just tightness in front — they're weakness behind. Stretching the chest without strengthening the upper back is why posture 'fixes' never hold. Here's the version that does.

Related yoga moves

Sphinx Pose (Salamba Bhujangasana)

Sphinx Pose (Salamba Bhujangasana)

Boat Pose (Navasana)

Boat Pose (Navasana)

Bow Pose (Dhanurasana)

Bow Pose (Dhanurasana)

Bridge Pose (Setu Bandha Sarvangasana)

Bridge Pose (Setu Bandha Sarvangasana)

Butterfly (Baddha Konasana)

Butterfly (Baddha Konasana)

Camel Pose (Ustrasana)

Camel Pose (Ustrasana)

Sources & further reading

  1. 1.Combined stretching and back-strengthening reduces protracted-shoulder posture — J. Manipulative & Physiological Therapeutics (2017), RCT