Locust Pose - Spine Strengthening Series in Bikram Yoga

The second posture in the Spine Strengthening Series is Locust Pose, known as Salabhasana in Sanskrit. Salabha means "locust" or "grasshopper," and Asana means "posture" or "seat." To begin, lie on your stomach with your chin forward and your eyes gazing forward. Place your arms underneath your body with your palms facing down. Your arms should come so far underneath your body that your elbows are underneath you.

Bring Your Arms Underneath You

This position can be uncomfortable at first, but you will become more comfortable over time. Bring your feet and thighs together, pressing the tops of your feet into the floor. Shift your weight into your upper body and press your fingers into the floor. Relax your left leg and lift your right leg straight up, keeping both hips on the floor. The height of your leg is less important than keeping it straight while lifted. Contract your thigh, lock out your knee, and lift your right leg again. Repeat the same process on the left side of your body.

Lift Both Legs Up

In the third part of Locust, bring your arms further underneath your body with your chin still forward. Your legs should resemble a cobra's tail. Place your mouth on the towel to protect your neck during the pose. Press everything below your waist together and compactly, with the tops of your feet pressing into the floor. Shift your weight into your upper body and lift both legs straight up. Again, it’s not about how high you lift the legs but how straight you can keep them. Lower down and turn your head to the side of your mat. Perform two sets of Locust Pose, each lasting about fifteen seconds.

Cheat Sheet for New Teachers and Beginners -

Locust Pose ( Salabhasana)

in Bikram Yoga

Locust Pose

• Lie on your stomach
• Bring arms underneath the body, including elbows
• Palms facing down
• Chin and eyes forward
• Shift weight into your upper body
• Relax the left leg
• Lift the right leg perfectly straight
• Keep both hips on the floor
• Lower the right leg and repeat on the left side
• Lower the left leg down
• Bring your mouth to the towel
• Readjust arms underneath you
• Shift weight into the upper body
• Zip up the legs by squeezing feet and thighs together
• Lift both legs using upper body strength
• Press fingertips into the floor
• Straighten legs towards the back wall and lift heels towards the ceiling
• Lower down and turn your head to the side of the room
• Do two sets of ten seconds each for all three poses