Locust Pose Hands Clasped
Salabhasana Variation Hands Interlaced Behind · शलभासन भिन्नता हस्त बद्ध पृष्ठे
Also known as: Bound Locust
Locust Pose Hands Clasped, also called Bound Locust is a classical yoga posture. Its Sanskrit name Salabhasana Variation Hands Interlaced Behind 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, open and strengthen the shoulders and activate the glutes. Opens the chest and shoulders. Improves posture. Suitable for intermediate practitioners with foundational yoga experience, it is a meaningful addition to any practice, particularly beneficial for intermediate and athletes. A strap and blanket can be used to make the posture more accessible and support correct alignment. Practitioners with neck pain and migraine should approach with care or consult a qualified teacher.
Anatomy Involved
Benefits
Spinal Erectors(strengthening)
In this variation, the Spinal Erectors are called upon to work with amplified intensity. The interlaced hands, actively reaching back and up, create a powerful lever that encourages a more profound spinal extension. This increased leverage demands a heightened, yet intelligent, engagement from these muscles to lift the torso higher and deepen the arch, without compromising the integrity of the vertebral column.
Glutes(strengthening)
The Glutes continue their vital role in extending the hips, lifting the legs away from the floor. However, with the increased leverage from the arms deepening the spinal curve, their engagement becomes even more critical for stabilizing the pelvis and preventing excessive anterior tilt. They must work synergistically with the deep abdominals to ensure the lift originates from the hip joints rather than solely from the lower back.
Hamstrings(strengthening)
While still primarily responsible for hip extension to lift the legs, the Hamstrings in this variation contribute to the overall posterior chain strength with greater demand. As the upper body lifts higher due to the arm leverage, the counterbalancing action of lifting the legs becomes more pronounced. This requires a sustained and focused engagement to maintain the length and lift of the legs, supporting the deeper backbend from below.
- Full anatomical benefits — muscles, joints, organs →
Avoid If
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.
Shoulder Injury
Overhead loading and extreme shoulder rotation can impinge the subacromial space and overload rotator cuff tendons.
Draw the shoulder blades together without externally rotating aggressively; place hands on blocks to reduce range.
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.
Props That Can Help
Optional supports — use when helpful, not required
Yoga Strap
Loop a strap around the ankles in prone backbends to close the gap between hands and feet, protecting the lower back from excessive compression.
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
Teaching Cues
For yoga teachers — verbal cues to guide students
5 cues
Teaching Cues
For yoga teachers — verbal cues to guide students
- 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
Body Focus
Focus Areas
Best For
Yoga Styles
When to Practice
Position
Target Areas
Practice Flow
How to Practice
1. Lie prone with your legs straight and close together.
2. Clasp your hands behind your back, interlacing your fingers.
3. Inhale, simultaneously lifting your arms, head, chest, and legs off the floor.
4. Draw your shoulders back and open your chest.
5. Engage your back muscles and maintain a straight line with your body.
5 more steps remaining
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Frequently Asked Questions
Common questions about Salabhasana Variation Hands Interlaced Behind
What is Locust Pose Hands Clasped?
Locust Pose Hands Clasped, also called Bound Locust is a classical yoga posture. Its Sanskrit name Salabhasana Variation Hands Interlaced Behind 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, open and strengthen the shoulders and activate the glutes. Opens the chest and shoulders. Improves posture. Suitable for intermediate practitioners with foundational yoga experience, it is a meaningful addition to any practice, particularly beneficial for intermediate and athletes. A strap and blanket can be used to make the posture more accessible and support correct alignment. Practitioners with neck pain and migraine should approach with care or consult a qualified teacher.
What are the benefits of Locust Pose Hands Clasped?
Strengthens the back muscles. Opens the chest and shoulders. Improves posture. Builds endurance. Tones the glutes and hamstrings.
Who should avoid Locust Pose Hands Clasped?
Avoid this pose if you have: Pregnancy, Back injuries, Shoulder injuries, Neck injuries, Headache.
How many steps are in Locust Pose Hands Clasped?
Locust Pose Hands Clasped is practiced in 10 steps. Lie prone with your legs straight and close together.
Is Locust Pose Hands Clasped suitable for beginners?
Locust Pose Hands Clasped is an intermediate-level pose. Beginners should practice with props or under guidance.
What props are needed for Locust Pose Hands Clasped?
You may use: strap, blanket. Props make the pose more accessible and comfortable.
What poses should I do before Locust Pose Hands Clasped?
Prepare with: Salabhasana, Makarasana, Adho Mukha Virasana (Child's Pose). These warm up the relevant muscles and joints.
Build Your Own Sequence
Combine Salabhasana Variation Hands Interlaced Behind with other poses