Viparita Shalabhasana (Reversed Locust): Preparation and Limits

Viparita Shalabhasana, often called Reversed Locust Pose, is an advanced prone inversion and backbend. It requires strong preparation through the shoulders, spine and legs.

Preparation

• Practise Locust Pose.
• Use supported Bridge Pose.
• Prepare the shoulders with forearm work.
• Practise gentle prone chest lifts.
• Develop controlled leg lifting without momentum.

Teacher-led progression

1. Lie on the abdomen with the arms positioned for support.
2. Press the shoulders and arms into the floor.
3. Lift the legs using controlled spinal extension.
4. Keep the head and neck organised.
5. Move the feet upward only while the shoulders remain stable.
6. Lower slowly and rest in a neutral prone position.

Modifications

• Remain in Locust Pose.
• Lift one leg at a time.
• Use a bolster beneath the chest.
• Practise supported forearm balance preparation.

Common mistakes

• Kicking the legs upward.
• Dropping weight into the neck.
• Holding the breath.
• Moving beyond shoulder control.

Practice limits

Do not learn Viparita Shalabhasana from text alone. Exit when the neck, shoulders, back or breathing feel strained or unstable. Study the pose directly with a qualified yoga teacher.