Purna Salabhasana (arms-out variation)

Full Locust Pose

Full Locust here means the prone arms-out variation, not the much deeper chest-supported inversion also called Purna Salabhasana.

Type: Backbend
Focus: Backbend
Intermediate ยท 5/10

Practise away from the screen with the Yoga Cards deck.

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How to do this pose

  1. Lie face down with arms extended sideways at a comfortable angle.
  2. Lengthen through the legs and lift chest, arms and legs a little without throwing the head upward.
  3. Breathe briefly, then lower fully and rest.

Before you begin

Avoid prone abdominal pressure during pregnancy and stop for back or shoulder pain.

What you should feel

Upper-back and hip effort without lower-back pinching.

Benefits

Builds endurance through the back body and shoulder muscles.

Common mistakes

Using momentum or aiming for a high leg lift at the expense of the neck.

Modifications

Lift only the chest or keep the arms beside the body.

Prep Poses

Low Cobra; Locust

Follow-Up Poses

Crocodile Pose

Related Content

Lift only the chest or keep the arms beside the body.