Salabhasana / Shalabhasana (Locust Pose)

Learned: Asana Lab

See Manual Pages: 136, A-113 (Ardha), A-115, A-119

Where this can show up in class: Namaskars, Peak Pada, Connecting Vinyasa

This pose can be done in the following orientations: Prone.

This pose contains the following overall actions: Backbend.

Movements of Prana
Prana	Apana	Vyana	Samana
	Pelvis	Pelvis through feet (to distribute weight) Top of pelvis through crown Arms Head Cervical spine	Inner thighs Ankles (if caught by hands) Hands (if interlaced) Shoulder blades

Relevant Asanas
Kramas	Related Asanas	Pratikryasanas
Bhujangasana Salamba Bhujangasana Urdhva Mukha Svanasana Salabhasana / Shalabhasana w/ hands catching ankles Salabhasana / Shalabhasana w/ arms out to side Salabhasana / Shalabhasana w/ elbows bent Salabhasana / Shalabhasana w/ arms out in front	Bhujangasana Salamba Bhujangasana Urdhva Mukha Svanasana Urdhva Dhanurasana Uddiyanasana Viparita Salabhasana / Shalabhasana	Legs lower, bend knees, windshield wiper, rock side-to-side

Physical Key Actions
Joint Mobilizations	Muscle Stretching	Muscle Engagement
Spinal extension	Front body	Hip adductors Glutes Perispinal muscles Erector spinae Rhomboids Hamstrings (to lift legs) Quads (to lift legs)

Common Misalignments
Mixalignments	Cues to help
Overuse of lumbar or cervical spine	Neutral spine through neck
Hip abduction/external rotation; Feet/heels turned out	Engage glutes (glues transverse abdominals through pelvic floor and into adductors); Samana through inner thighs
Rib flare; Anterior pelvic tilt	Press down through pelvis to reach through crown and legs, Squeeze through inner thighs
Hips too far apart (more than hip distance)
Knees bent