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Full Locust Pose

Purna Salabhasana · पूर्ण शलभासन

Also known as: Superman Pose · Advanced Locust

PurnaFull·SalabhaLocust·AsanaPose

Full Locust Pose, also called Superman Pose is a classical yoga posture. Its Sanskrit name Purna Salabhasana translates word-for-word as: Purna (Full) · Salabha (Locust) · Asana (Pose). In this posture, the body engages the posterior chain against the gentle resistance of gravity. The posture works to release the lower back, activate the glutes and engage the core. Builds full body control. Stimulates abdominal organs. It is particularly valued for building full-body strength. Suitable for advanced practitioners with developed body awareness, it is a meaningful addition to any practice. Practitioners with spinal injury and neck pain should approach with care or consult a qualified teacher.

Anatomy Involved

Benefits

4

Extreme back strength
Builds full body control
Stimulates abdominal organs
Develops determination
Full anatomical benefits — muscles, joints, organs →

Avoid If

5

Back Injury / Back Pain
Spinal flexion, extension, or rotation under load can compress vertebral discs or strain the paraspinal muscles.
Support the lower back with a block under the sacrum in bridge variations; avoid unsupported inversions.
Neck Injury / Cervical Issues
Looking up, bearing head weight, or unsupported neck rotation can compress cervical vertebrae and irritate nerves.
Avoid all weight-bearing on the head and neck; practise supported Setu Bandha or legs-up-the-wall instead.
Pregnancy
Deep twists, abdominal compression, and lying flat on the back can restrict blood flow or cause discomfort as pregnancy progresses.
Avoid all inversions unless already well-established in the practice and with teacher supervision; use a wall-supported legs-up-the-wall instead.
Heart Conditions
Vigorous effort and inverted positions increase cardiac demand and blood pressure; extra caution is essential with heart disease.
Avoid full inversions entirely; use Viparita Karani (legs-up-the-wall) as a gentle alternative.

Common Mistakes to Avoid

✕Compressing the lower back by lifting too high too fast

✕Shrugging the shoulders toward the ears

✕Clenching the gluteal muscles excessively

✕Turning the head sharply to one side

✕Holding the breath during the lift

Teaching Cues

For yoga teachers — verbal cues to guide students

5 cues

1Press the pubic bone gently into the floor
2Engage the legs by pressing the tops of the feet down
3Lengthen the back of the neck — gaze slightly forward
4Draw the shoulder blades toward the spine
5Keep the gluteal muscles firm but not clenched

Pose Details

Helps With

strength

Pose Type

backbendinversion

Body Focus

spinecore

Focus Areas

strengthbalance

Yoga Styles

hathaiyengar

When to Practice

peak pose

Position

prone

Practice Flow

Adho Mukha Svanasana

Bhujangasana

UP

Upward-Facing Dog Pose

PU

This pose

Adho Mukha Virasana (Child's Pose)

Savasana

How to Practice

1

1. Lie face down, chin on the floor.

2

2. Arms alongside the body or under the thighs.

3

3. Inhale.

4

4. Lift both legs together off the floor.

5

5. Swing legs upward and forward — toward vertical.

5 more steps remaining

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Frequently Asked Questions

Common questions about Purna Salabhasana

What is Full Locust Pose?

Full Locust Pose, also called Superman Pose is a classical yoga posture. Its Sanskrit name Purna Salabhasana translates word-for-word as: Purna (Full) · Salabha (Locust) · Asana (Pose). In this posture, the body engages the posterior chain against the gentle resistance of gravity. The posture works to release the lower back, activate the glutes and engage the core. Builds full body control. Stimulates abdominal organs. It is particularly valued for building full-body strength. Suitable for advanced practitioners with developed body awareness, it is a meaningful addition to any practice. Practitioners with spinal injury and neck pain should approach with care or consult a qualified teacher.

What are the benefits of Full Locust Pose?

Extreme back strength. Builds full body control. Stimulates abdominal organs. Develops determination.

Who should avoid Full Locust Pose?

Avoid this pose if you have: Spinal injuries, Neck injuries, Pregnancy, Heart conditions, High blood pressure.

How many steps are in Full Locust Pose?

Full Locust Pose is practiced in 10 steps. Lie face down, chin on the floor.

Is Full Locust Pose suitable for beginners?

Full Locust Pose is an advanced-level pose. Beginners should practice with props or under guidance.

What conditions does Full Locust Pose help with?

Full Locust Pose is therapeutic for: strength.

What poses should I do before Full Locust Pose?

Prepare with: Adho Mukha Svanasana, Bhujangasana, Upward-Facing Dog Pose. These warm up the relevant muscles and joints.