Locust Pose Arms Forward, also called Superman Locust is a classical yoga posture. Its Sanskrit name Salabhasana Variation Arms Forward translates word-for-word as: Salabha (Locust / Grasshopper) · Asana (Pose). 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. Improves posture. Builds endurance. Suitable for intermediate practitioners with foundational yoga experience, it is a meaningful addition to any practice, particularly beneficial for intermediate and athletes. A blanket 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

5

Spinal Erectors(strengthening)
With the arms reaching forward, the lever arm from the sacrum to the fingertips is significantly lengthened. This demands a profound increase in effort from the multifidus, longissimus, and iliocostalis to lift and sustain the upper torso and head against gravity, intensifying their strengthening and endurance work. The challenge here is to lift from the root of the spine, ensuring an even, harmonious curve rather than just craning the neck.
Glutes(strengthening)
While their primary action of hip extension to lift the legs remains, the gluteal muscles, especially gluteus maximus, are called upon to work with more unwavering power. They must anchor the pelvis and lift the legs with greater resolve to counterbalance the forward pull of the extended arms, contributing to the overall lift and stability of the entire posterior chain. This creates a strong, unwavering foundation for the deep spinal work and prevents the body from 'rocking' forward.
Hamstrings(strengthening)
The hamstrings continue their work of extending the hips and lifting the legs from the floor, but their sustained contraction is critical for creating a powerful, balanced lift from the lower body. In this variation, they must work synergistically with the glutes to counteract the increased demand on the upper back from the forward-reaching arms. This integrated effort ensures a full and balanced activation of the entire posterior chain, allowing for a more profound and stable lift.
Full anatomical benefits — muscles, joints, organs →

Avoid If

4

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.
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.

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.

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

full bodyspineshoulders

Focus Areas

strengthenduranceflexibilitybreathing

Best For

intermediateathletesteens

Yoga Styles

iyengarvinyasapower

When to Practice

peak posemorning

Position

prone

Practice Flow

SA

Salabhasana

Makarasana

Adho Mukha Virasana (Child's Pose)

SA

This pose

Adho Mukha Virasana (Child's Pose)

Savasana

How to Practice

1

1. Lie prone with your legs straight and close together.

2

2. Extend your arms straight forward, in line with your shoulders.

3

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

4

4. Engage your back muscles and maintain a straight line with your body.

5

5. Keep your gaze forward.

5 more steps remaining

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Frequently Asked Questions

Common questions about Salabhasana Variation Arms Forward

What is Locust Pose Arms Forward?

Locust Pose Arms Forward, also called Superman Locust is a classical yoga posture. Its Sanskrit name Salabhasana Variation Arms Forward translates word-for-word as: Salabha (Locust / Grasshopper) · Asana (Pose). 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. Improves posture. Builds endurance. Suitable for intermediate practitioners with foundational yoga experience, it is a meaningful addition to any practice, particularly beneficial for intermediate and athletes. A blanket 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 Forward?

Strengthens the back muscles. Improves posture. Builds endurance. Stimulates abdominal organs. Tones the glutes and hamstrings.

Who should avoid Locust Pose Arms Forward?

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

How many steps are in Locust Pose Arms Forward?

Locust Pose Arms Forward is practiced in 10 steps. Lie prone with your legs straight and close together.

Is Locust Pose Arms Forward suitable for beginners?

Locust Pose Arms Forward is an intermediate-level pose. Beginners should practice with props or under guidance.

What props are needed for Locust Pose Arms Forward?

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

What poses should I do before Locust Pose Arms Forward?

Prepare with: Salabhasana, Makarasana, Adho Mukha Virasana (Child's Pose). These warm up the relevant muscles and joints.

Locust Pose Arms Forward