Backward Bends


Shalabhasana 2 (Locust Pose 2)

Locust Pose 2
Level: All levels

Shalabha = a grasshopper or locust.

Organizing the Pose


  1. Lie flat on the floor on the belly with the arms by the sides and the legs together.
  2. Press the backs of the hands down and lift the head, shoulders and chest.
  3. Bend the knees. Bring the feet together. The knees can stay apart at this stage.
  4. Press the inner thighs up towards the ceiling to lift the knees.
  5. Look up.
  6. Attempt to bring the knees closer together, though without straining the lower back or knees.
  7. Hold this position for 20 to 30 seconds.
  8. Exhale and release down with control.

Practice Points


  • Soften and widen the buttocks and the backs of the thighs.
  • If the hamstrings cramp, do not bend the knees as much.
  • Lengthen the tailbone towards the knees.
  • Lift with the inner thighs.
  • Widen the collarbones and shoulder blades.
  • Widen the back.
  • Lengthen the sides of the waist and chest towards the head.
  • Soften and widen the back of the neck.