Soar to Serenity with Salabhasana: The Full Locust Pose

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In the wonderful world of yoga, each pose is not just a physical exercise. Yoga is s a journey of self-discovery. It’s an exploration of the mind-body connection and profound symbolism that weaves ancient wisdom into modern-day practice. This is especially true when it comes to the Bikram yoga pose, Salabhasana, also known as the Full Locust Pose.

Small but mighty, the locust, with its distinctive sound, has been revered in various cultures as a symbol of transformation and emergence. In the same vein, the Full Locust Pose (Salabhasana) calls us to emerge from the cocoon of everyday life. It calls us to stretch our wings, and to explore the vast potential within ourselves.

As you practice the Full Locust Pose, remember that you’re not just performing a series of movements. You’re embodying the spirit of the locust—a creature that reminds us of our innate strength, resilience, and ability to rise above challenges.

So, join us as we  journey into the heart of Salabhasana. We’ll explore its roots in Sanskrit, providing you with step-by-step instructions for a meaningful practice, offering insights into modifications to suit your unique needs, and unveiling the holistic benefits that it can bring to both your body and mind. 

In this comprehensive guide, we’ll also address frequently asked questions, ensuring that you have all the tools and knowledge you need to embark on your own transformative journey with the Full Locust Pose. Get ready to soar to new heights and unearth the inner strength that has always resided within you!

Here’s an outline of what you can expect to find in this post:

A Glimpse into Bikram Yoga

Sanskrit: Salabhasana

Step-By-Step Instructions for Full Locust Pose


Body & Mind Benefits


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A Glimpse into Bikram Yoga

Before we dive into the essence of Salabhasana, let’s set the stage with a brief look at the world of Bikram yoga, also known as hot yoga. Created by Bikram Choudhury in the 1970s, this practice involves a series of 26 postures and two breathing exercises practiced in a room heated to approximately 105°F (40°C). The heat enhances flexibility and detoxification, making Bikram yoga a unique and stimulating experience.

Sanskrit: Salabhasana

Now, let’s unravel the name of the star of our practice, Salabhasana. Salabhasana, pronounced sah-LAH-bahs-uh-nuh, is a dynamic yoga posture that originates from Sanskrit, the ancient language of yoga. “Salabha” translates to “locust,” and “asana” means “pose” or “posture.” Salabhasana is often called the Full Locust Pose, and as we delve deeper, you’ll discover how aptly this name captures the essence of the pose.

As the pose emulates the appearance of a locust in flight, with the body lifted off the ground, stretching forward, and the legs raised high. The imagery of the locust is significant because it symbolizes transformation, emergence, and resilience.

In many cultures, the locust has been revered as a creature that undergoes a profound metamorphosis, starting as a humble insect in the soil and then rising to the skies, transcending its earthly origins. Salabhasana encourages practitioners to rise above the ordinary, defying gravity with each breath and experiencing a sense of liberation and vitality that resonates deep within their core.

Step-By-Step Instructions: The Full Locust Pose

Salabhasana is particularly powerful within this context because it engages the entire body. The pose begins with practitioners lying on their bellies, legs and feet together, and arms resting straight alongside the body with palms facing up. The sequence unfolds as follows:

1: Begin by lying on your belly, legs and feet together.

2: Place your arms straight alongside your body, palms facing up.

3: Inhale deeply, lifting your head, chest, arms, and legs off the ground. Keep your gaze forward.

4: Engage your core muscles and imagine your body lengthening.

5: Hold this position for a few breaths, feeling the strength and energy flow through your body.

6: Exhale as you gently release back to the starting position.


Salabhasana is a versatile pose that can be modified to suit practitioners of all levels. If you’re new to yoga or Salabhasana, consider starting by lifting one leg at a time. This modification helps build strength gradually and allows you to become familiar with the pose’s mechanics.

For those seeking a more advanced variation, you can challenge yourself by clasping your hands behind your back while lifting, creating a deeper backbend. This variation intensifies the stretch and engages different muscle groups, providing a more dynamic experience.

The Bountiful Benefits of the Full Locust Pose

Incorporating Salabhasana into your regular yoga routine can significantly impact your physical and mental well-being. It is a pose that beautifully captures the essence of the locust’s journey, from the grounded beginnings to soaring heights.

As you practice Salabhasana, you are not merely performing a series of physical movements; you are embodying the spirit of the locust—a creature that symbolizes resilience, transformation, and emergence. This symbolic resonance can infuse your practice with a deeper sense of purpose and connection.

Now, let’s explore the treasure trove of benefits that Salabhasana offers both the body and the mind.

Physical Strength: This pose engages your entire body, toning the muscles in your back, legs, and arms. Regular practice can lead to improved posture and a stronger core.

Flexibility: Salabhasana enhances the flexibility of your spine, making it an excellent choice for those seeking relief from lower back pain.

Stress Reduction: As you lift off the ground and experience the sensation of flying, your mind finds peace, reducing stress and anxiety.

Enhanced Digestion: The compression of the abdomen during this pose can aid digestion, helping to alleviate discomfort.

Improved Concentration: Salabhasana requires focus and concentration, which can spill over into your daily life, improving mental clarity and decision-making.

Take Flight to Inner Harmony

Salabhasana stands as a testament to the power of practice in the world of yoga. With roots in Bikram yoga, it offers a unique blend of physical strength, flexibility, and mental peace. 

Incorporate Salabhasana into your yoga routine, and witness the transformation it brings to your body and mind. So, spread your wings, let your heart soar, and embrace the serenity that Salabhasana can unlock within you!

Whether you’re new to Bikram Yoga or a pro looking to perform postures with friends in the yogi community, our instructors will guide you every step of the way. Sign up for a class!

hot yoga community sitting in asana



Let’s address some common questions people often have about Salabhasana:

Q: What if I can’t do the pose correctly? I don’t want to feel like the odd one out in class. 

A: Feeling like the odd one out is a common fear, but you’ll likely find that the yoga community is incredibly supportive and non-judgmental! Everyone in the class is on their own unique journey.

The Full Locust Pose can be challenging, but remember that starting with modifications or variations that suit your level of comfort and flexibility is perfectly fine. Most importantly, your yoga instructor is there to guide and support you. 

Like any yoga pose, it’s about your personal growth and self-discovery. Embrace the process, be patient with yourself, and celebrate your progress along the way. You’ll find that the sense of accomplishment and the positive changes in your body and mind far outweigh any initial concerns.

Q: Will I look out of place in my yoga outfit? I’m self-conscious about how I appear in front of others.

A: It’s natural to be concerned about your appearance when attending a yoga class, especially if you’re trying out a new outfit. However, it’s important to remember that yoga classes, including those in hot studios, are welcoming and inclusive spaces where diversity is celebrated.

If you’re still feeling self-conscious, consider wearing layers that you can remove if you become too warm during the hot yoga class. Ultimately, what you wear should support your practice and make you feel comfortable and confident on your yoga mat. Over time, as you continue your yoga journey, your concerns about appearance become less significant compared to the mental and physical benefits you gain from your practice.

Q: What if I can’t hold the pose as long as others? I don’t want to feel like I’m falling behind.

A: In the world of yoga, progress is measured by your personal growth, both on and off the mat. Embrace your individual journey, and remember that every step you take in your practice is a step forward, regardless of how it compares to others. Yoga is about self-discovery, self-improvement, and finding your own path to well-being.

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