Locust Pose

You Should Feel

Strong work through your entire back body. Opening across your chest. Engagement in your glutes and legs.

How to Get Into the Pose

• 1Lie on your belly, arms alongside body or extended forward. Palms face down
• 2Legs together, tops of feet pressing down
• 3Lift chest, arms, and legs off the ground simultaneously
• 4Gaze forward or slightly down to keep neck neutral
• 5Shoulders back and down
• 6Inner thighs spiral toward each other

Modifications

• •If too challenging: Lift just chest, or just legs, or alternate lifting one side at a time
• •If low back is sensitive: Keep lift lower, don't arch as much
• •If neck is sensitive: Gaze down at the mat instead of forward
• •To deepen: Lift higher, hold longer, bring hands to prayer behind your back