Half Locust Pose anatomy

Half Locust Pose · Ardha Salabhasana · Tư thế nửa châu chấu

Half Locust Pose mainly works gluteus maximus (right), hamstrings (right), quadriceps (right), erector spinae; it stretches iliopsoas (right), tibialis anterior; hamstrings (left), multifidus, quadratus lumborum stabilize.

Opening the 3D model…

Lie face down with the chin or forehead on the floor, legs straight and together, tops of the feet on the floor. Slide the hands under the thighs, palms down (or keep the arms beside the body). Inhale, lengthen the right leg back and lift it straight off the floor, knee straight and toes pointed; the left leg, both hips and the chest stay on the floor. Keep the hips square: a low lift with level hips is better than a high one with the right hip rolling up. The right glutes and hamstrings lift the leg, the lower back works and the front of the right hip stretches; the hands press into the floor as the lever. It prepares for the two-legged Locust B and is gentle on the lower back, so it suits beginners. Hold a few breaths, lower the leg slowly and switch sides. With lower-back pain, lift lower; avoid it during pregnancy.

Muscles in this pose

Working (contracting): Gluteus maximus (right), Hamstrings (right), Quadriceps (right), Erector spinae, Latissimus dorsi

Stretching: Iliopsoas (right), Tibialis anterior

Stabilizing: Hamstrings (left), Multifidus, Quadratus lumborum, Obliques, Triceps brachii

Why these muscles work or stretch

• Gluteus maximus · Working (contracting): Extends the hip to lift the right leg off the floor
• Hamstrings · Working (contracting): Help the glutes lift the right leg
• Quadriceps · Working (contracting): Keeps the right knee straight
• Erector spinae · Working (contracting): The lumbar part works as the leg lifts
• Latissimus dorsi · Working (contracting): Press the arms into the floor as the lever
• Iliopsoas · Stretching: The front of the right hip lengthens as the leg lifts back
• Tibialis anterior · Stretching: Right toes pointed, top of the left foot on the floor
• Hamstrings · Stabilizing: Keep the left leg long on the floor
• Multifidus · Stabilizing: Keeps the pelvis from rotating
• Obliques · Stabilizing: Keep both hips level on the floor
• Triceps brachii · Stabilizing: Keeps the elbows straight

Practice cues

• Lengthen the leg back before lifting, knee straight
• Keep both hips on the floor; don't let the lifted-leg hip roll up
• Keep the leg on the floor long, chin or forehead still, breath even

Benefits

• Strengthens the glutes, hamstrings and lower back
• Stretches the front of the hip of the lifted leg
• A safe foundation for the Locust family

Cautions / contraindications

• Avoid in pregnancy or after recent abdominal surgery
• Use caution with low back or sacroiliac joint pain; lift the leg lower
• Use caution with neck pain; rest the forehead instead of the chin on the floor

Easier variations

• Keep the arms beside the body and lift the leg only a few centimeters
• Place a thin folded blanket under the hips and lower belly

General information, not a substitute for advice from a doctor or teacher.

Written and reviewed by Yoga An Viên center · Updated 24/10/2026

How to practice this pose (YogaWay, in Vietnamese)

Related poses

• Locust Pose B (Legs Lifted) Salabhasana B
• Locust Pose Salabhasana
• Bow Pose Dhanurasana
• Tiger Pose Vyaghrasana
• Equestrian Pose Ashva Sanchalanasana
• Locust Pose C (Hands Clasped) Salabhasana C

A free community project by Yoga An Viên center · Model: Z-Anatomy (CC BY-SA 4.0), based on BodyParts3D © DBCLS (CC BY-SA 2.1 JP)