Locust Pose anatomy

Locust Pose · Salabhasana · Tư thế châu chấu

Locust Pose mainly works erector spinae, multifidus, quadratus lumborum, gluteus maximus; it stretches rectus abdominis, iliopsoas, pectoralis major; adductors stabilize.

Opening the 3D model…

Lying face down with the arms alongside the body, lift the head, chest, arms, and legs at once without pushing from the hands. The whole back line of the body — back, glutes, and hamstrings — contracts strongly.

Muscles in this pose

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

Stretching: Rectus abdominis, Iliopsoas, Pectoralis major

Stabilizing: Adductors

Why these muscles work or stretch

• Erector spinae · Working (contracting): Extends the spine 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
• Latissimus dorsi · Working (contracting): Lifts the arms back
• Deltoid · Working (contracting): Rear fibers lift the arms back

Practice cues

• Lengthen the legs back before lifting
• Lift the arms back; draw the shoulder blades together
• Gaze at the floor ahead; keep the neck long

Benefits

• Strengthens the back, glutes and hamstrings
• Trains drawing the shoulder blades together, countering a slouch
• Gently stretches the front of the chest, abdomen and hips

Cautions / contraindications

• Avoid in pregnancy or after recent abdominal surgery
• Take care with low back pain or spinal stenosis; lift lower
• Take care with neck pain; keep the neck long, gaze at the floor

Easier variations

• Lift only the chest or one leg at a time instead of all at once
• Pad the hips and pelvis with a folded blanket

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

Written and reviewed by Yoga An Viên center · Updated 18/10/2026

How to practice this pose (YogaWay, in Vietnamese)

Related poses

• Superman Pose Viparita Salabhasana
• Bow Pose Dhanurasana
• Full Frog Pose Bhekasana
• Cobra Pose Bhujangasana
• One-Legged Bridge Pose Eka Pada Setu Bandha Sarvangasana
• 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)