✦ FOREVER CONSCIOUSNESS ✦

Full Locust Pose (Poorna Salabhasana) in the Bikram Hot Yoga Series. A step by step guide.

Published on: February 24, 2026 Tags: full locust, Poorna Salabhasana, Spine Strengthening Series in Bikram Yoga

Full Locust Pose - Spine Strengthening Series in Bikram Yoga

The third pose in the Spine Strengthening Series is Full Locust Pose, known as Poorna Salabhasana in Sanskrit. Poorna means "full," Salabha means "locust" or "grasshopper," and Asana means "posture" or "seat." As with the other poses in the Spine Strengthening Series, begin by lying on your stomach. Extend your chin forward and spread your arms out like airplane wings. Keep your hands with all five fingers together, and your palms flat on the floor. Zip up your legs, pressing your thighs together, and engage the muscles below your waist. Take an inhale and lift your arms, chest, head, and shoulders off the floor.

Full Locust Pose (Poorna Salabhasana) cheat sheet

Lie on your stomach
Chin forward
Arms out like airplane wings
Wrists straight and all five fingers together
Press legs and feet together
Take a deep inhale
Start lifting the upper body
Lift the chest, arms, shoulders, and head
Engage leg muscles and keep them straight
Lift legs using middle back muscles, but focus on the upper body
Extend arms out to either side of the room
Align fingertips with the top of the head
Balance on your hips
Look up and lift once more
Lower down and turn your head to the side of the room
Do two sets of ten seconds each

Benefits

Improves spinal strength
Enhances spinal flexibility
Improves digestion
Heals menstrual issues
Improves thyroid function
Boosts the immune system
Improves digestion
Massages inner organs
Expands lungs, improving oxygen intake
Heals herniated discs, sciatica, and gout

Learn Every Pose in the Hot Yoga Series

Master Pranayama and all 26 postures with The Hot Yoga Asana Book, now available as an audiobook. Get it FREE with your Audible trial.

Listen Free on Audible

Transform Your Yoga Space with Our Large Bikram Yoga Poses Poster

Enhance your yoga practice and bring inspiration to your hot yoga room with this beautiful microfiber tapestry featuring all 26 Bikram poses. Order now on Amazon!