Daily tip · Tuesday 15 December 2026

Salabhasana (Locust / Superman) — Back Pain Solution

The Locust or 'Superman' pose is one of yoga's most effective postures for lower back pain — it strengthens the exact muscles that stabilise the lower spine. Watch the 3D anatomical model to see which muscles work.

3 minutesBeginnerBack Pain Relief

How to do it

Lie face-down on the mat. Arms alongside the body, palms facing down (or arms extended forward for advanced).
Rest the forehead lightly on the mat. Legs together, tops of feet pressing down.
Inhale — lift the chest, arms, and legs simultaneously off the floor.
Reach the fingers back toward the feet, feet actively reaching backward.
Keep the neck long — gaze slightly forward, not up.
Hold for 5-10 seconds. Lower slowly with control.
Rest for 10 seconds, then repeat 3-5 times.

The storyLower back pain is often called a flexibility problem — but it is far more often a STRENGTH problem. Weak spinal erectors and glutes cannot hold the spine upright, so the discs take the load and the lower back complains. Salabhasana targets exactly these muscles.

The scienceThis posture strengthens the erector spinae group (the deep muscles running alongside the spine), the gluteus maximus, hamstrings, and rear deltoids. Regular practice has been shown in research to significantly reduce chronic non-specific lower back pain — particularly when combined with hip flexor stretching (as in Setu Bandhasana).

Heritage wisdomSalabhasana is one of the oldest postures documented in yogic texts. Master Segar teaches this as an essential daily practice for anyone with mild lower back stiffness — often within 4 weeks, students report significant improvement.

Who this is forAnyone with mild to moderate lower back stiffness (not acute injury). Excellent for office workers, drivers, and anyone whose posture has softened. Safe from teens through elderly with modifications.

Take careSkip during acute lower back injury, recent abdominal surgery, or late pregnancy. If you feel any sharp pain (not muscular effort), come down immediately.

Best timingBest after a light warm-up. Excellent daily practice.

Four-week progressionWeek 1: 3 holds of 5 seconds. Week 2: 4 holds of 8 seconds. Week 3: 5 holds of 10 seconds. Week 4: 5 holds of 10 seconds with arms extended forward.

Want help doing this properly?

Master Segar and the SEGA team offer personalised guidance — for individuals, families, offices and schools. Message us and we will walk you through it.

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