Lifted leg long, hips levelGaze down, neck longArms alongsideLower leg longOne-Legged Locust
Ardha Śalabhāsana
Read what the gnome says
One-Legged Locust! Lie on your belly, arms alongside, and lift one leg and the chest together. Hips level, glutes firm, neck long. Don't twist the hips. Breathe, then lower and switch. Buzzing gnome, on one leg.
Works on Glutes · Spinal extensors · Hamstrings
How to do it
- Lie face down, arms alongside the body, forehead on the floor.
- Inhale and lift the chest and one leg off the floor.
- Keep the hips level and the neck long, hold and lower; switch sides.
Common mistakes
- Don’t roll the hips open to lift higher.
- Don’t crunch the neck.
- 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.
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
Practised by real people
Share your own version of this pose: it helps others practise and puts your profile in front of the community.