Beginnerbackbend

Locust Pose Variation Arms to Sides

शलभासन भिन्नता पार्श्वयोः हस्त

This variation of Locust Pose strengthens the back muscles, glutes, and hamstrings while improving posture. Keeping the arms by the sides helps to open the chest and shoulders.

Anatomy Involved

Benefits

Strengthens back muscles
Strengthens glutes and hamstrings
Improves posture
Opens chest and shoulders
Stimulates abdominal organs
Full anatomical benefits — muscles, joints, organs →

Avoid If

Back injury
Neck injury
Headache
Pregnancy

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

Target Areas

Practice Flow

Supta Tadasana

Supported Setu Bandha Sarvangasana

Bhujangasana (with Bolster Support)

This pose

Apanasana

Supta Matsyendrasana I (Supine Spinal Twist)

Savasana

About this Pose

This variation of Locust Pose strengthens the back muscles, glutes, and hamstrings while improving posture. Keeping the arms by the sides helps to open the chest and shoulders.

How to Practice

1. Lie prone with legs extended and feet together.

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

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

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

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 Variation Arms to Sides?

This variation of Locust Pose strengthens the back muscles, glutes, and hamstrings while improving posture. Keeping the arms by the sides helps to open the chest and shoulders.

What are the benefits of Locust Pose Variation 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 Variation Arms to Sides?

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

How many steps are in Locust Pose Variation Arms to Sides?

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

Is Locust Pose Variation Arms to Sides suitable for beginners?

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

What props are needed for Locust Pose Variation Arms to Sides?

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

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

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