Salabhasana (Locust Pose)

Iyengar's difficulty rating: 1* out of 60*

Iyengar's Technique:

  1. Lie down prone (facedown). Stretch your arms back by your sides.
  2. On an exhale, lift your head, chest, legs, and arms away from the floor simultaneously. Attempt to lift your ribs so the weight of your body is on your abdomen.
  3. Engage your glutes and lift your legs higher, stretching your thighs. Contract your quadriceps and keep your legs completely straight. Touch your inner thighs, knees, and ankles together.
  4. Contract your upper back muscles by continuing to stretch your arms up and back.
  5. Remain in this position for as long as possible with normal breathing.

Comparing Forms:

  • Iyengar's cervical spine (neck) is extended (he is looking up). I am keeping the back of my neck long by gazing down and moving my chin back towards my throat.