LO

Beginnerbackbend

Locust Pose Arms to Sides

Locust Pose Variation Arms to Sides · शलभासन भिन्नता पार्श्वयोः हस्त

Also known as: T-Pose Locust · Arms Wide Locust

Locust Pose Arms to Sides, also called T-Pose Locust is a classical yoga posture known in Sanskrit as Locust Pose Variation Arms to Sides (शलभासन भिन्नता पार्श्वयोः हस्त). In this posture, the body opens the chest and stretches the entire front body. The posture works to strengthen and extend the back, activate the glutes and lengthen the hamstrings. Strengthens glutes and hamstrings. Improves posture. Suitable for beginners and regular practitioners alike, it is an excellent warm-up, particularly beneficial for beginners and seniors. A blanket and bolster can be used to make the posture more accessible and support correct alignment. Practitioners with pregnancy and neck pain should approach with care or consult a qualified teacher.

Anatomy Involved

Benefits

6

Spinal Extensors(strengthening)
These deep muscles run along the entire length of your spine, from the sacrum to the skull. In this pose, they work intensely to lift your torso and head away from the floor, actively extending the vertebral column against gravity. This sustained isometric contraction builds endurance and strength in the spinal muscles, directly supporting the natural curves of your back and counteracting slouching. Yogically, strengthening this central axis helps to awaken and channel prana along the sushumna nadi, fostering a sense of inner uprightness and vitality.
Glutes(strengthening)
The large muscles of your buttocks are primary movers for hip extension, and they engage powerfully to lift your legs in Locust Pose. They work in concert with the hamstrings to elevate the lower limbs, providing significant lift from the pelvis. This activation not only builds strength in a crucial area for locomotion and stability but also grounds the lower body, creating a sense of rooted power and stability. Energetically, it helps to awaken the muladhara chakra, fostering a feeling of security and connection to the earth.
Hamstrings(strengthening)
Located on the back of your thighs, these muscles are essential partners to the glutes, working concentrically to extend the hip and lift the legs. Their active engagement creates length and lift in the lower body, contributing significantly to the overall shape and integrity of the pose. This strengthens a muscle group that often becomes weak or overstretched in daily life, helping to balance the strength of the quadriceps and improve knee and pelvic stability. It also helps to release apana vayu, promoting a grounded and stable feeling in the lower body.
Full anatomical benefits — muscles, joints, organs →

Avoid If

4

Back Injury / Back Pain
Spinal flexion, extension, or rotation under load can compress vertebral discs or strain the paraspinal muscles.
Limit the depth of the backbend, engage the core actively before moving, and avoid any movement that creates pinching in the lumbar spine.
Neck Injury / Cervical Issues
Looking up, bearing head weight, or unsupported neck rotation can compress cervical vertebrae and irritate nerves.
Do not allow the head to drop back unsupported; keep the chin slightly tucked and look forward rather than up.
Headache / Migraine
Physical exertion, inversions, and strong breath work can intensify an existing headache or trigger a migraine.
Avoid inversions and strong pranayama; rest in a supported, restorative posture with a cool cloth on the forehead.
Pregnancy
Deep twists, abdominal compression, and lying flat on the back can restrict blood flow or cause discomfort as pregnancy progresses.
Widen the stance, avoid deep abdominal compression and twists, and consult a qualified prenatal yoga teacher.

Props That Can Help

Optional supports — use when helpful, not required

Folded Blanket

A rolled blanket under the thoracic spine opens the chest gently and supports the backbend, making it accessible as a restorative variation.

Bolster

A bolster placed lengthwise along the spine creates a gentle, fully supported backbend — ideal for restorative practice and chest opening.

Common Mistakes to Avoid

✕Compressing the lumbar spine — focus on thoracic extension

✕Dropping the head back without control — keep the neck long

✕Splaying the knees wider than the hips

✕Pushing too deep too soon — build intensity gradually

✕Forgetting to breathe or breathing shallowly

Teaching Cues

For yoga teachers — verbal cues to guide students

5 cues

1Initiate the backbend from the thoracic spine, not the lumbar
2Lift the sternum toward the ceiling
3Keep the gluteal muscles engaged to protect the lower back
4Broaden across the collarbones
5Maintain length in the back of the neck — do not drop the head back

Pose Details

Pose Type

backbendcore strengthener

Body Focus

backgluteshamstringscore

Focus Areas

strengthbreathingendurance

Best For

beginnersseniorspostnataldesk workers

Yoga Styles

hathaiyengarvinyasarestorative

When to Practice

warm upquick practicemorning

Position

prone

Practice Flow

Supta Tadasana

SU

Supported Setu Bandha Sarvangasana

Bhujangasana (with Bolster Support)

LO

This pose

Apanasana

Supta Matsyendrasana I (Supine Spinal Twist)

Savasana

How to Practice

1

1. Lie prone with legs extended and feet together.

2

2. Place arms beside the body, palms facing down, fingers pointing towards the feet.

3

3. Inhale, simultaneously lift the chest, head, legs, and arms off the floor.

4

4. Keep the arms straight beside the body, palms facing down, and actively draw the shoulders back.

5

5. Engage the glutes and lower back muscles to maintain the lift.

4 more steps remaining

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Frequently Asked Questions

Common questions about Locust Pose Variation Arms to Sides

What is Locust Pose Arms to Sides?

Locust Pose Arms to Sides, also called T-Pose Locust is a classical yoga posture known in Sanskrit as Locust Pose Variation Arms to Sides (शलभासन भिन्नता पार्श्वयोः हस्त). In this posture, the body opens the chest and stretches the entire front body. The posture works to strengthen and extend the back, activate the glutes and lengthen the hamstrings. Strengthens glutes and hamstrings. Improves posture. Suitable for beginners and regular practitioners alike, it is an excellent warm-up, particularly beneficial for beginners and seniors. A blanket and bolster can be used to make the posture more accessible and support correct alignment. Practitioners with pregnancy and neck pain should approach with care or consult a qualified teacher.

What are the benefits of Locust Pose Arms to Sides?

Strengthens back muscles. Strengthens glutes and hamstrings. Improves posture. Opens chest and shoulders. Stimulates abdominal organs. Relieves stress.

Who should avoid Locust Pose Arms to Sides?

Avoid this pose if you have: Back injury, Neck injury, Headache, Pregnancy.

How many steps are in Locust Pose Arms to Sides?

Locust Pose Arms to Sides is practiced in 9 steps. Lie prone with legs extended and feet together.

Is Locust Pose Arms to Sides suitable for beginners?

Yes, Locust Pose Arms to Sides is a beginner-friendly pose suitable for all levels.

What props are needed for Locust Pose Arms to Sides?

You may use: blanket, bolster. Props make the pose more accessible and comfortable.

What poses should I do before Locust Pose Arms to Sides?

Prepare with: Supta Tadasana, Supported Setu Bandha Sarvangasana, Bhujangasana (with Bolster Support). These warm up the relevant muscles and joints.