Locust

How to

1. Begin by lying face down on your mat with your legs extended straight back, hip-width apart.
2. Place your arms alongside your body, palms facing down, and your forehead gently resting on the mat.
3. As you inhale, engage your glutes and hamstrings, pressing your pelvis into the mat.
4. Lift your head, chest, arms, and legs off the mat simultaneously, reaching back through your fingertips and toes.
5. Keep your gaze slightly forward and down, maintaining a long neck and relaxed face.
6. Hold the pose for a few breaths, focusing on keeping your breath steady and even.
7. To release, exhale and slowly lower your body back to the mat, resting your head to one side.

Benefits

• Strengthens the muscles of the back, glutes, and hamstrings.
• Improves flexibility in the spine and shoulders.
• Enhances posture by counteracting the effects of prolonged sitting.
• Helps relieve mild back pain and tension.
• Energizes the body and can help reduce fatigue.
• Promotes better circulation and stimulates abdominal organs.

What next

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