Pose sheet

Inverted Locust Pose

Viparīta Śalabhāsanaविपरीतशलभासन

Face down, lift pelvis and straight legs over shoulders, supporting yourself on chin, chest, and arms.

Open this pose in the 3D body

Steps

Support

Chin, chest, shoulders, arms, and palms; pelvis and legs lifted.

Enter

Lie face down, legs together and chin slightly forward.
Slide your straight arms beneath your torso, palms facing down.
Press your chest, arms, and palms into the floor.
Exhale and lift your legs together without a sudden kick.
Raise your pelvis; take your straight legs beyond vertical.

Hold

Keep your knees straight and your toes pointed.
Press your arms and palms into the floor.
Engage your abdomen once your legs pass vertical.
Continue breathing while maintaining your supports.

Exit

Slowly lower your pelvis and legs.
Rest your abdomen on the floor and relax face down.

Breathing: Exhaling during the lift is suggested; breathe while holding.
Gaze: Between the eyebrows while preparing for Gaṇḍa Bheruṇḍāsana.

Adapt

Adaptations

Lower liftLift both legs while keeping your pelvis and chin grounded.
One legKeep your pelvis grounded and lift one leg at a time.
BlanketPlace a folded blanket beneath your chin and chest.

Variations

Knees-bent variation: knees bent, toes resting on the head.
Straight-leg variation: legs straight, toes grounded beyond the head.
Hands-clasped variation: hands clasped beneath the body, elbows straight.

Signals of effort

Inverted body, with the pelvis above the shoulders.
Chin grounded and neck in weight-bearing extension.
Deep extension of the spine and both hips.
Chest and arms supporting the weight.