The Bikram Locust Pose, also called Salabhasana, is one of the 26 postures in Bikram Yoga.
It involves lying flat on your stomach, placing your arms under your body, and lifting your legs and chest off the ground.
The pose targets the back muscles, especially in the lower spine.
Many people use it to improve posture and increase strength in the back.
Let’s examine whether this pose can actually help reduce lower back pain.
1. Strengthening Lower Back Muscles
The lower back plays an important role in supporting the body, and weak muscles in this area often lead to pain.
The Bikram Locust Pose helps build these muscles by requiring them to lift and hold the legs and upper body.
When practiced regularly, it can make the back more stable during daily activities.
A stronger lower back is less likely to be injured during movements like lifting or bending.
Over time, this added strength may help prevent the return of pain.
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2. Improving Spinal Alignment
When the spine is misaligned, it places extra pressure on muscles and joints.
The Bikram Locust Pose encourages a straight, neutral spinal position.
Practicing this pose can help your body recognize and maintain good posture.
It also strengthens the muscles needed to support proper alignment.
This may reduce discomfort caused by poor posture or uneven muscle use.
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3. Counteracting Prolonged Sitting
Sitting for long periods can tighten the hips, curve the spine, and weaken back muscles.
These effects often lead to lower back pain.
The Bikram Locust Pose counters this by stretching the front of the hips and strengthening the back.
This creates a better balance in the body and eases pressure on the lower spine.
People who spend hours sitting may benefit from adding this pose to their routine.
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4. Engaging Supporting Muscles
This pose works not only the lower back but also the glutes, hamstrings, and shoulders.
These supporting muscles help share the effort so the lower back isn’t overloaded.
Strong glutes and hamstrings support the pelvis, which helps protect the spine.
Engaged shoulder muscles improve upper body posture, which also affects the back.
When multiple muscle groups work together, it reduces the chance of strain.
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5. Promoting Flexibility and Mobility
Stiff backs and tight hips can make simple movements uncomfortable.
The Bikram Locust Pose stretches the spine and opens the hips, helping to improve flexibility.
Increased mobility in these areas allows for smoother movement throughout the day.
It also helps reduce stiffness that often leads to pain.
More freedom of movement takes pressure off the lower back.
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6. Energizing and Relieving Fatigue
The Bikram Locust Pose increases blood flow to the muscles, delivering more oxygen and nutrients.
This helps your muscles recover and feel less sore.
The pose also activates the nervous system, making you feel more awake.
Many people feel a boost in energy and are less tired after practicing this pose.
This can ease pain caused by muscle fatigue or weakness.
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7. Reducing Stress and Tension
Stress often leads to tight muscles, especially in the neck, shoulders, and lower back.
The Bikram Locust Pose helps reduce this tension by stretching and strengthening these areas.
Focusing on your breath while holding the pose also helps calm your mind.
This mental and physical relaxation can ease back pain linked to stress.
Regular practice may lead to less muscle tightness overall.
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8. Proper Form and Cautions
Using the correct form in the Bikram Locust Pose is essential for safety.
Keep your chin on the floor and your arms under your body to protect your spine.
Avoid lifting your legs too high or too fast to prevent injury.
If you have back problems or recent injuries, speak with a doctor before trying this pose.
Always warm up and move slowly to stay safe.
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9. Modifications for Beginners
Beginners may find it difficult to lift both legs and the chest at once.
One option is to raise one leg at a time while keeping the other on the floor.
You can also lift your chest just slightly or place your arms in a more comfortable position.
These adjustments still activate the back muscles and help build strength.
It’s safer to do a modified version than to push too hard.
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10. Accessible for Beginners
Even though the pose looks challenging, it can be made easier for beginners.
Instructors often guide students with step-by-step instructions and safe options.
Using props like towels or yoga blocks can make the pose more comfortable.
With consistent practice, beginners can grow stronger and move toward the full pose.
The important thing is to go at a pace that feels right for your body.
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💡 Conclusion
The Bikram Locust Pose has several benefits for people with lower back pain.
It strengthens key muscles, improves posture, and helps offset the effects of sitting too much.
The pose also supports flexibility, reduces stress, and engages other muscle groups that protect the spine.
When done correctly and consistently, it may help manage or even prevent lower back problems.
For the best outcome, it should be practiced carefully and with proper guidance.
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