Full Locust Pose: Poorna Salabhasana

Purposes and Benefits:

  • Improves function of liver and spleen
  • Increases spinal strength and flexibility
  • Firms muscles of thighs, hips, abdomen, and upper arms
  • Strengthens deltoids and trapezius
  • Includes benefits of Standing Bow-Pulling pose (#6) and Cobra pose (#16)

How to Do:

  • Begin by targeting mid-spine
  • Lay belly down on floor
  • Turn chin in and stretch arms out to sides in line with shoulders
  • Face palms down
  • Keep legs, knees, and feet together
  • Ensure that calves, thighs, and buttocks remain tightened throughout pose
  • Exhale completely, then inhale
  • Lift arms, legs, chest, head, and torso away from floor
  • Keep gaze lifted to direct whole body to lift
  • Remember to breathe; a deep inhale will help you lift
  • Draw arms back so fingers are in line with top of shoulders and face palms toward floor
  • To arch body more: Use back muscles, and maintain straightened arms and legs and keep them engaged. You should also use core strength.
  • Set goal to eventually balance body on abdomen
  • Hold pose for 10 seconds while doing 80-20 breathing