Yoga pose
Locust Pose is a prone backbend that strengthens the back body and teaches you to lift from length rather than from force. It can be practised very mildly, with just the chest or just the legs lifting, or as a fuller shape when that feels steady.
Typical hold: 3 to 5 breaths
Timing: Hold for 2 to 3 breaths · Hold for 5 steady breaths · Repeat 2 to 3 shorter rounds instead of one long hold
Locust Pose is often more useful when you treat it as a long reach through the legs and chest, not as a race to lift high. The floor gives clear feedback here. If the lower back feels crowded, the shape has usually become too big. A smaller lift with more length is often the better version.
If the legs lift but the lower back feels pinched, make the toes reach back more firmly than up. That usually spreads the effort through the whole back body instead of dumping it into one spot.
Keep the legs on the floor and lift only the chest and arms a little on an inhale. This reduces the load on the lower back and makes the shape easier to organise.
Rest your forehead on folded hands and lift one or both legs lightly while keeping the chest down. This helps you feel the back-body work without managing the full pose.
Place a folded blanket under the lower ribs or front hip bones if the floor feels too hard. A small amount of padding can make it easier to stay relaxed through the front body.
Come onto your forearms with the elbows under the shoulders and lift the chest gently.
Use this if lifting the arms and legs together feels too strong or unclear.
Keep the pelvis grounded, press lightly into the hands and lift the chest just a little.
Choose this if you want a smaller backbend with support from the hands.
From hands and knees, reach one arm and the opposite leg long, keeping the trunk steady.
Try this if lying on the belly is uncomfortable or if you want back-body work with less spinal extension.
Lift the chest with the legs staying down, or lift one leg at a time with the forehead supported.
Interlace the hands behind the back and lift the chest while drawing the shoulders away from the ears.
Lift the chest, arms and both legs at once while keeping the gaze slightly down and the breath steady.
Come out of Locust Pose if a sharp catch shows up in the low back or neck, or if discomfort does not ease once you lower down. Stick with a smaller lift or choose Sphinx, and get individual guidance before repeating stronger prone backbends.
Use these related poses when you want a more accessible way to practise a similar movement or prepare for this pose.
These poses can help prepare the movement pattern or body position used here.
When this pose feels steady and controlled, these related poses may provide a logical next step.
These poses can provide a contrasting movement or a quieter transition after this pose.
Not necessarily. Some people prefer the legs together, but hip-width apart is often easier on the lower back and gives more room to lengthen through the legs. Choose the width that lets you lift without gripping.
Most people feel Locust Pose in the back body: upper back, along the spine, buttocks and backs of the legs. You may also notice the chest broadening. Sharp pressure in the lower back is a sign to make the lift smaller.
For many learners, two or three shorter rounds work better. A brief, clear lift on an inhale can feel stronger and more organised than staying up until the breath becomes strained.
That is completely fine. Height is not the point here. Reaching the legs back and keeping them active is already part of the pose. Even a very small lift can be effective if the shape feels long and steady.
Reviewed for yoga instruction
Certified Yoga Instructor with 5+ years of Teaching and Consistent Practice
Last reviewed: 2026-08-08
