Locust Pose C (Hands Clasped) anatomy

Locust Pose C (Hands Clasped) · Salabhasana C · Tư thế châu chấu đan tay sau lưng

Locust Pose C (Hands Clasped) mainly works erector spinae, multifidus, quadratus lumborum, gluteus maximus; it stretches pectoralis major, pectoralis minor, biceps brachii, rectus abdominis; adductors, splenius capitis stabilize.

Opening the 3D model…

Lie face down with the legs straight and hip-width apart, tops of the feet on the floor. Interlace the fingers behind the back, straighten the arms and press the palms together. Inhale and lift the head, chest and both legs off the floor at once while raising the clasped hands toward the ceiling, drawing the shoulder blades together and the shoulders away from the ears. Only the belly and the front of the pelvis rest on the floor; the neck is long and the gaze rests on the floor ahead. The whole back of the body works as in Locust Pose, with an added shoulder opening: the chest, the fronts of the shoulders and the biceps stretch. Unlike Snake Pose (hands resting on the sacrum, then reaching toward the feet, legs down), here the legs lift too and the hands leave the back to rise high. With tight shoulders, hold a towel between the hands. With lower-back pain, lift less; avoid it during pregnancy.

Muscles in this pose

Working (contracting): Erector spinae, Multifidus, Quadratus lumborum, Gluteus maximus, Hamstrings, Quadriceps, Rhomboid major, Trapezius, Deltoid, Triceps brachii

Stretching: Pectoralis major, Pectoralis minor, Biceps brachii, Rectus abdominis, Iliopsoas

Stabilizing: Adductors, Splenius capitis

Why these muscles work or stretch

• Erector spinae · Working (contracting): Extends the spine to lift the chest against gravity
• Gluteus maximus · Working (contracting): Lifts the legs
• Quadriceps · Working (contracting): Keeps the knees straight
• Rhomboid major · Working (contracting): Draws the shoulder blades together as the arms lift
• Trapezius · Working (contracting): Middle fibers draw the shoulders back, lower fibers draw them away from the ears
• Deltoid · Working (contracting): Back fibers lift the clasped hands toward the ceiling
• Triceps brachii · Working (contracting): Keeps the elbows straight and helps draw the arms back
• Pectoralis major · Stretching: The chest opens as the arms lift behind
• Biceps brachii · Stretching: Stretched as the straight arms lift behind the body
• Splenius capitis · Stabilizing: Keeps the head in line with the spine

Practice cues

• Straighten the arms and lift the clasped hands toward the ceiling, shoulders still away from the ears
• Lengthen the legs back before lifting, knees straight
• Press the pubic bone lightly down so the lower back isn't compressed

Benefits

• Strengthens the whole back of the body: back, glutes and hamstrings
• Opens the chest and stretches the fronts of the shoulders and arms
• May help improve posture and ease a rounded upper back

Cautions / contraindications

• Avoid in pregnancy or after recent abdominal surgery
• Use caution with low back pain; lift only the upper body and keep the legs down
• Use caution with shoulder pain; hold a towel between the hands instead of interlacing the fingers

Easier variations

• Keep the legs on the floor and lift only the chest and arms (close to Snake Pose)
• Hold a towel between the hands so they don't have to meet

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 Salabhasana
• Snake Pose Sarpasana
• Superman Pose Viparita Salabhasana
• Bow Pose Dhanurasana
• Locust Pose B (Legs Lifted) Salabhasana B
• Upward Plank Pose Purvottanasana

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)