This Shalabhasana (Locust Pose) circuit breaks the backbend into three precise 30-second drills with 30 seconds rest: first pure leg lifts with the belly rooted, then repeated head-and-chest lifts, and finally the full Shalabhasana, putting legs and chest together into one concerted gesture. You’ll emphasize brilliant thigh lift, long, strong limbs, and a steady belly connection to the earth so the spine can work safely and powerfully. Options include placing a blanket under the pelvis for the leg work or bending the knees to ease intensity, while rhythmic breathing turns the whole drill into a Kundalini-style practice to awaken Shakti, strengthen the backside of the body, and refine your backbend technique. **This drill develops:** Shalabhasana and the posterior chain strength essential for Urdhva Dhanurasana, Ustrasana, Kapotasana, and all deep backbends.​​​​​​​​​​​​​​​​