Locust Pose B (Hands Interlaced)

Śalabhāsana B

Read what the gnome says

Locust B! Lie on your belly and clasp the hands behind your back. Inhale, lift the chest and legs, and draw the knuckles toward the feet. Shoulders roll open, legs strong, neck long. Don't force the lift. Breathe steadily, then lower. Nice wings, gnome.

Works on Spinal erectors · Posterior deltoids · Rhomboids

How to do it

1. Lie face down and clasp the hands behind the back.
2. Inhale and lift the chest, arms and legs, pressing the pelvis down.
3. Draw the shoulder blades together, reach the knuckles back and hold; lower slowly.

Common mistakes

• Don’t crank the neck.
• Don’t force the shoulders: unclasp the hands if they pinch.
• Don’t clench the glutes.

Benefits

• Opens the chest, front of the hips and shoulders.
• Strengthens the muscles along the back.
• Counters long hours of sitting and rounding forward.

Take care: Go easy or skip if you have lower-back, neck or wrist pain, or are pregnant. Stay in the comfortable range and never force depth.

Suggest a correction

Not medical advice. Ease off if anything feels sharp or wrong.

Similar poses Backbend

• Bow PoseIntermediate
• Bridge with Arms OverheadIntermediate
• Camel PoseIntermediate
• Frog Pose (backbend)Intermediate
• Half Bow PoseIntermediate
• Half Frog PoseIntermediate