Full-Locust Pose (Poorna-Salabhasana)

Full locust is one of the most difficult postures to improve in the Bikram Yoga series. The posture triggers and strengthens the mid-spine helping to prevent lower back pain. It is also effective at strengthening and toning the hips and buttocks.

Time to target the mid-spine. From a belly down position on the towel, turn the chin in and stretch the arms out to the side in line with the shoulders, palms down.

Keep the legs, knees and feet together and make sure they stay active throughout the pose, with the calves, thighs and buttocks tight.

Exhale completely, then inhale and take off!

Lift the arms, legs, chest, head, torso, everything up off the floor. Keep the gaze lifted to direct the whole body to lift. Draw the arms back with the fingers in line with the top off the shoulders and the palms facing the floor.

To arch the body more, use the back muscles, keep the legs and arms straight and engaged and use your core strength.

Keep flying, keep breathing, and one day you may find yourself balanced on the abdomen!

Hold for 10 seconds, 80-20 breathing.

Posture Tips

Always look up in this pose. While it is tempting to look in the front mirror to check your progress, looking up will help to finalize the arc of the pose while delivering benefits to your cervical spine.

“You are an air-plane, not a car. So look up, not forward.” Carmen Diaz Pollak, Teacher

Keep your arms and legs active, the tighter they are the lighter they will feel.

Bring your focus to activating the muscles of your back and truly feeling the strengthening sensation of the posture. This will help you to activate the muscles more and often will help you achieve more height.

Tips from the Pros:

Think of stretching your elbows back, then up in the pose. – Criag Villani

Do not bend your knees in the posture because you are breaking the static arc of the posture – Craig Villani

The body should be higher than the feet – Rajishree Choudhury

Strengthens

• Lower and Upper Back
• Muscles of the upper arm (deltoids, triceps)
• Abdominal Muscles
• Buttocks
• Quadriceps
• Hamstrings
• Sartorius Muscles
• Calf Muscles

Stimulates

• Digestive System
• Liver
• Spleen

Benefits

• Helps with poor posture, relieves and prevents lower-back pain
• Helps relieve lumbago, arthritis, rheumatism, cervical spondylosis
• Helps to massage abdominal organs, aiding with digestive problems (flatulence, constipation, indigestion.)
• Helps regulate and prevent menstrual problems
• Helps with loss of appetite and fatigue
• Releases and breaks through fear, concern and overwhelming responsibility