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Backbend Asana · Beginner (Level 1) · Catalog #800241

Swimming Locust Salabhasana (dynamic)

Locust with the arms and legs alternating like a swimmer. Builds endurance in the low back without a long static hold.

Practice Swimming Locust (Salabhasana (dynamic)) with Illustrated Cues & Breath Timer Open this posture in Ayurveda & Asana Yoga on iPhone & iPad to build custom dosha sequences and track MET energy burn.
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Swimming Locust (Salabhasana (dynamic)) — Backbend Yoga Posture Illustration

Swimming Locust (Salabhasana (dynamic)) — Backbend posture targeting Lower Back, Glutes, Hamstrings · With the breath breath · Forward drishti.

Vāta: Pacifies (-1) Pitta: Neutral (0) Kapha: Pacifies (-1)
Sanskrit Name
Salabhasana (dynamic)
Posture Family
Backbend
Difficulty
Beginner (Level 1)
Recommended Hold
40 seconds
Breath Pattern
With the breath
Drishti (Gaze)
Forward
Target Muscles
Lower Back, Glutes, Hamstrings
Energy Expenditure
3.2 METs

Alignment, Breath & Drishti Cues for Swimming Locust

Swimming Locust (Salabhasana (dynamic)) belongs to the Backbend posture family and engages the Lower Back, Glutes, Hamstrings at an intensity of approximately 3.2 METs. Locust with the arms and legs alternating like a swimmer. Builds endurance in the low back without a long static hold.

  • Breath Rhythm: Maintain With the breath throughout the 40-second hold so nervous system tone remains steady.
  • Visual Focal Point (Drishti): Direct the gaze toward Forward to quiet peripheral distraction and stabilize balance.
  • Primary Anatomical Focus: Concentrates mechanical load and mobility across Lower Back, Glutes, Hamstrings.
  • Minimum Recommended Age: 5 years (60 months).

Ayurvedic Dosha Profile (Vāta, Pitta & Kapha)

In Ayurvedic asana sequencing (Dosha Provenance: modern-synthesis), every posture shifts Vata, Pitta, and Kapha according to its mechanical compression, heat generation, and grounding stability:

  • Vāta Effect: Pacifies (-1) — pair with slow nasal breathing and unhurried transitions to prevent excess mobility or dryness.
  • Pitta Effect: Neutral (0) — keep the jaw, temples, and abdomen soft when holding for 40 seconds.
  • Kapha Effect: Pacifies (-1) — link into dynamic flows or longer holds when seeking metabolic stimulation.

Contraindications & Safety Precautions

  • Low back injury

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