How-to: Locust Pose Instead of Cobra For A Strong Back

Cobra Pose Hurts My Back. Is There Another Option?

If Cobra Pose doesn't feel comfortable for your body, you're not alone.

Today's movement is Locust Pose (Salabhasana)—a fantastic way to strengthen your back muscles while improving posture, stability and body awareness.

Unlike Cobra, where your hands help lift your chest, Locust Pose asks your back muscles to do the work. That makes it an excellent strengthening exercise for your entire posterior chain, including your upper back, lower back, glutes and hamstrings.

Why try Locust Pose?

✅ Strengthens the muscles that support your spine

✅ Helps improve posture

✅ Builds strength in your glutes and hamstrings

✅ Opens the chest and front of the shoulders

✅ Encourages healthy spinal extension

Remember...

• Think length before height.
• Keep your neck long and your gaze slightly down.
• Lift only as high as feels comfortable.
• Keep breathing throughout the movement.
• Keep your hands on the floor by your sides to support your back if needed.

Every body is different, and your Locust Pose doesn't have to look like anyone else's.

Remember...

We don't force your body into the movement—we fit the movement to your body.

Want help finding the best back-strengthening exercises for your body?

We'd love to see you in class!

Whether you're new to yoga or looking to move with more confidence, we're here to help.

Follow along for a new Yoga, Pilates, Fitness or Mobility How-To every week to help you move with more confidence and less pain.

Cheers,
Meg