DAILY YOGA ยท Eka Pada Salabhasana
One-Legged Locust
Eka Pada Salabhasana (One-Legged Locust) is a one-legged variation of Salabhasana (Locust Pose). Apply the one-legged action described below to the foundational guide, and work within your comfortable range.
The full technique, benefits, cautions and FAQ below are for Locust Pose, the foundational pose. Practise it first, then add the Eka action described above. This keeps the guidance accurate rather than repeating near-identical text.
Name meaning: From ลalabha meaning "locust" or "grasshopper" and ฤsana meaning "posture" โ the "locust posture", the lifted head and tail echoing the insect.
Classification: Asana โ a prone (belly-down) back-strengthening backbend.
Tradition & origin: Locust is a modern pose: it is not found in the medieval hatha texts. It appears in Yogi Ghamande's 1905 Yogasopana Purvacatuska (the first yoga manual with printed halftone illustrations) and was set out by 20th-century teachers such as Vishnudevananda and Iyengar. So it is early modern rather than classical.
This guide was drafted with the help of AI and reviewed by us. It is for general education only and is not medical or professional advice. It may contain errors. Please practise mindfully, listen to your body, and consult a qualified yoga teacher or doctor for anything specific. Spotted an error? Tell us in the comments below.
How to do it โ step by step
- 1Lie on the belly, arms alongside the body, palms down or facing in.
- 2Rest the forehead on the mat and lengthen the legs back.
- 3Inhale and lift the chest, arms, and both legs off the floor.
- 4Reach the arms back toward the feet, or forward for more challenge.
- 5Keep the legs straight and the inner thighs lifting.
- 6Lengthen the back of the neck; gaze down and slightly forward.
- 7Exhale to lower with control; rest and repeat.
Breath & hold
Breathe steadily while lifting; hold 15โ30 seconds. Repeat 2โ3 times with rest.
Benefits
- โStrengthens the spine, glutes, hamstrings and shoulders.
- โImproves posture and counters slouching.
- โA safe, gradual introduction to backbends.
- โCan gently stimulate the abdominal organs.
๐ช The traditional / desi way
- Named for the locust (salabha) poised to leap โ the whole back body engages, coiled and ready.
- Traditional cue: lengthen before you lift โ reach long through the crown and toes, then rise, so the spine extends rather than crunches.
Common mistakes
- โSqueezing the glutes hard and crunching the lower back.
- โLifting the chin and compressing the neck.
- โBending the knees instead of lengthening the legs.
Modifications & props
- ๐งฉHalf Locust: lift the chest and arms only, keeping the legs down (or one leg at a time).
- ๐งฉKeep the lift low and focus on length.
Muscles & anatomy
- ๐ชWorking: the spinal extensors, glutes and hamstrings lift the chest, arms and legs.
- ๐ชThe upper- and mid-back muscles work to raise the chest; the shoulders draw back.
- ๐ชStretched (lightly): the front of the body opens as the back works.
What you may feel
- ๐ซงNormal: strong effort across the whole back body, and an open chest.
- ๐ซงWarning sign: lower-back pinching โ lengthen first, lift a little less, and keep the legs active but not clenched.
Variations to grow into
Lift the chest, arms and both legs together (full Locust), reaching long rather than high.
Higher lifts with the arms in different positions, or building toward Bow Pose โ with a strong, comfortable lower back.
Using props
- ๐งฑA folded blanket under the hips or pelvis for comfort.
- ๐งฑHalf Locust (chest and arms only, or one leg at a time) as the gentler version.
Warm-up & counterpose
- CatโCow and Sphinx to warm the spine.
- Gentle glute and back activation.
- Child's Pose (Balasana) or a knees-to-chest to release the lower back.
- A gentle supine twist.
Supporting exercises
Why: Warms and builds gentle back extension.
How: Hold a low backbend for 20โ30 seconds, leading with the chest.
Why: Directly strengthens the back-body muscles Locust uses.
How: Lift opposite arm and leg (or all four points) briefly, 6โ8 reps.
Progression path
Start with Half Locust (chest and arms, then one leg at a time), then lift both legs and the chest together, reaching long and adding hold time as the back stays comfortable.
Who it suits โ and who should modify
- โBeginners, as one of the safest, most accessible back strengtheners (start with Half Locust).
- โDesk workers building back strength to counter slouching.
- โMost people preparing for deeper backbends.
- !Modify: lower-back injury โ keep the lift low and lead with length; try Half Locust.
- !Modify: pregnancy โ avoid lying prone; choose a gentler back strengthener.
- !Relative caution: recent abdominal surgery โ avoid until cleared.
When to practise
Any time once warm; a good back-strengthener earlier in a practice.
Safe most days; 2โ3 lifts, building hold time gradually.
Traditional view vs. modern evidence
The lifted head and tail evoke a locust; taught as a foundational back strengthener.
Not in the medieval hatha texts; early modern (Yogasopana 1905 onward).
Valued as one of the safest, most effective back-body strengtheners.
Specific medical claims beyond strengthening are limited.
Evidence at a glance
Locust strengthens the back extensors, glutes and hamstrings.
Consistent with exercise-physiology evidence for prone back-extension work.
Back-extensor strengthening may support back health.
General evidence supports back-extensor strength for spinal health, though not this pose alone.
Myths vs. reality
โ Myth: Lift as high as possible for the best backbend.
โ Reality: Reaching long matters more than lifting high; over-squeezing can pinch the lower back.
โ Myth: Locust is an ancient hatha pose.
โ Reality: It is early-modern (from ~1905 onwards), not found in the medieval texts.
โ ๏ธ Cautions
- Back or neck injury, or pregnancy โ lift only the upper body or only the legs (half locust), or skip.
Frequently asked questions
My lower back aches โ why?
Usually from over-squeezing and lifting too high. Lengthen the body long first, lift a little less, and keep the legs active but not clenched.
Is Locust good for back strength?
Yes โ it is one of the best accessible poses for strengthening the whole back body safely.
Key takeaways
- โญOne of the safest, most effective back-body strengtheners.
- โญReach long rather than lifting high; start with Half Locust.
- โญA modern pose (from ~1905), not a classical asana.
- โญModify or skip with lower-back injury or in pregnancy.
References
- Wikipedia โ Salabhasana (etymology & origins) ยท Encyclopaedia, scholarly-sourced
- NCCIH โ Yoga: What You Need To Know ยท Government health body (public domain)
Sources are provided for further reading; always consult a qualified teacher or clinician for personal guidance.
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