Half Locust Pose

What is Half-Locust Pose:

Half-Locust Pose is a warm-up pose to the full locust. It affects the solar plexus, sacral chakra, and root chakra. It incorporates a small backbend and is a great pose that you can do many variations with.

Basics of Half-Locust Pose:


The half-locust pose targets your lower back, shoulders, core, thighs, and buttocks. The pose strengthens and stretches these areas. 


Half-locust is a beginner-level pose that can be built upon into deeper and/or more advanced poses.

 Sanskrit Name:

Ardha Salabhasana 

Benefits of Half-Locust Pose:

The benefits of a half locust include stretching and strengthening the lower back as well as releasing tension that may be stored in your tailbone. It stretches and strengthens your spine, improving your flexibility and mobility. The pose stretches and strengthens your thighs, buttocks, and core as well as your shoulders. It stretches and opens your chest and improves your circulation. Half-locust reduces stress and anxiety and stimulates the parasympathetic nervous system as well as the digestive system. 

How to do Half-Locust Pose:

  1. Start by laying on your belly.
  2. Bring your arms down by your sides with your palms facing down and your fingertips pointing towards your feet.
  3. Using your core, as you inhale, lift your chest off the matt.
  4. Press your thighs, palms, and tops of your feet into the ground.
  5. Look straight ahead or down to keep your neck from crunching. 
  6. Press your shoulders down and back.

Common Mistakes Made in Half-Locust Pose:

The common mistake found in Half-Locust Pose is crunching your neck and lower back, forgetting to breathe, not keeping your legs straight, not using your core to hold your chest up. These are simple tweaks you can correct easily. 

Beginners’ Tips for Half-Locust Pose:

If lifting your chest all the way off the ground is too much on your back, then it’s perfectly fine to lift your chest just slightly off the ground and work your way up to having your chest totally off the mat.

Cautions to Take in Half-Locust Pose:

If you have any of the following conditions or ailments you should take precautions if and when you practice half lotus or any of its variations.

  • Pregnancy
  • High blood pressure
  • Lower back injuries
  • Slipped disks
  • Hernias

Variations for Half-Locust Pose:

As mentioned earlier, half locust pose is the start of many variations, including full locust. 

Full locust with when you lift your chest and thighs off the mat, pressing into the mat with your hips and pelvis. You can lift one leg while keeping the other pressed down and then switch, you can also practice these poses with your arms reaching out in front of you. From here you can also come into bow pose by bending your knees and racing back for your ankles or you can reach for one at a time. 

Amanda Strube

Leave a Reply

Your email address will not be published. Required fields are marked *

Post comment

References :

[0]Salabhasana (Locust Pose) - significance and benefits. GaneshaSpeaks. (2021, October 8). Retrieved January 6, 2022, from https://www.ganeshaspeaks.com/yoga/yoga-poses/salabhasana-locust-pose/