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Prone backbend

Locust I

Shalabhasana A शलभासन अ

Beginner to intermediateApprox. a few comfortable breathsPronunciation: shuh-luh-BHAA-suh-nuh (approximate English cue)

Locust I is catalogued as Shalabhasana A. The gentle chest or single-leg lifts described here are low-range explorations, not a verified lineage-specific version of Locust I. Keep the movement controlled and stop if the back feels pinched.

Editorial approach: Krishantha Udaya Kumara ·

Line-art illustration of Locust I (Shalabhasana A)
Sanskrit nameShalabhasana A
Practice typeProne backbend
Suggested levelBeginner to intermediate
Practice within a comfortable rangeThis guide is general education, not individualized medical advice. Stop if you experience sharp pain, numbness, dizziness, or breathing difficulty.

What is Locust I?

The catalog identifies this entry as Locust I (Shalabhasana A). Lettered forms vary among teaching sources. The gentle chest or single-leg lift below is a low-range exploration, not a claim that this is the definitive A-form setup.

Avoid using momentum or holding the breath.

How do you explore a low-range Locust preparation?

Move slowly, keep the breath comfortable, and use the version that feels stable for your body today.

  1. Lie on your front with the legs comfortably extended and the forehead supported.
  2. Rest the arms alongside the body, palms facing down or inward.
  3. Gently lengthen through the legs and lift the chest a small amount, or keep the chest down and lift one leg only if comfortable.
  4. Pause briefly while breathing naturally, then lower slowly.
  5. Rest before repeating or stop after one round.

Alignment cues

  • Keep the back of the neck long.
  • Use a small lift and keep the pelvis grounded.
  • Avoid squeezing the lower back to gain height.

Modifications

  • Keep the chest down and practice a single-leg lift.
  • Place a folded blanket under the pelvis.
  • Skip the lift and rest on the front with the head turned to one side.

Variations

  • Small chest lift.
  • Single-leg lift, one side at a time.

Common mistakes

  • Swinging the limbs upward.
  • Lifting too high and compressing the lower back.
  • Holding the breath.

Safety notes

  • Modify or skip for back, shoulder, or abdominal concerns, pregnancy, or recent surgery.
  • Stop for sharp pain, tingling, or difficulty breathing.

Common questions

Do both legs have to lift in this preparation?

No. Keep the legs down or lift one leg at a time if that is comfortable.

References and further reading

These references provide general context. They do not validate every cue on this page or replace instruction from a qualified teacher.

  1. Locust I Pocket Yoga. Used to confirm this catalog entry's lettered name; its pose instructions are not reproduced here.
  2. Yoga: Effectiveness and Safety National Center for Complementary and Integrative Health (NCCIH). General background on yoga research, common injury considerations, and when to seek individualized guidance. It is not a pose-specific clinical assessment.