Pose sheet

Full Locust Pose

Pūrṇa Śalabhāsanaपूर्ण शलभासन

Balance on shoulders, chin, and arms, arching until your feet touch your head.

Open this pose in the 3D body

Steps

Support

Shoulders, chin, and arms; palms and forearms press into the floor.

Enter

Lie face down; bring legs together and rest your chin.
Extend your arms beneath your body, palms down.
Press your arms down; lift your legs to vertical.
Balance on your shoulders, chin, and arms.
Bend your knees; bring your toes to touch your head.

Hold

Keep shoulders and arms grounded.
Keep your abdomen engaged.
Breathe normally.

Exit

Lift your feet away from your head; return to vertical.
Slowly lower your body until you are lying face down.
Turn your head and rest.

Breathing: Inhale beforehand; hold with lungs full while lifting and lowering; breathe normally while holding the pose.
Gaze: Close your eyes during preparation.
Duration: Hold while comfortable; 1–2 repetitions.

Adapt

Adaptations

Smaller rangeKeep feet raised without bringing them toward your head.
More arm supportSlightly bend your elbows; support your chest with your arms.
Folded blanket (related form)Rest your chin and upper torso on a folded blanket.

Variations

Clenched fists: arm option.
Option: interlace your fingers beneath your body.

Signals of effort

Inverted, with pelvis and legs above your head.
Weight on shoulders, chin, and arms.
Deep neck and trunk extension; bent knees.
Breath retention during entry and exit.