Locust Pose

How to

1. Begin by lying face down on your mat with your legs extended straight back and your arms alongside your body, palms facing up.
2. On an inhale, engage your core and glutes to lift your head, chest, arms, and legs off the mat, keeping your neck in line with your spine.
3. Reach back through your fingertips and extend through your toes, actively engaging your back muscles.
4. Ensure your legs are straight and slightly elevated, with the inner thighs rotating slightly towards each other.
5. Keep your gaze slightly forward and down to maintain a neutral neck position, avoiding strain.
6. Hold the pose for several breaths, focusing on steady inhales and exhales, feeling the lift and expansion in your chest.
7. To exit, exhale as you gently lower your body back to the mat, releasing your muscles and resting your head to one side.

Benefits

• Strengthens the muscles of the back, legs, and arms, promoting better posture.
• Improves flexibility in the spine and opens the chest and shoulders.
• Energizes and invigorates the body, reducing fatigue.
• Helps alleviate mild back pain by strengthening the spine and surrounding muscles.
• Promotes focus and concentration through mindful breath awareness and balance.

What next

• Related glossary term
• Watch practice videos
• Practice — Move
• Find a teacher