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Locust

SKILL LEVEL
  • Intermediate
CATEGORY
BENEFITS
  • Strengthens the posterior chain—the neck, back (rhomboids, trapezius, lats and erector spinae), glutes, hamstrings and calves.
  • Stretches the chest and the fronts of the shoulders.
  • Improves posture.
  • Can help to alleviate upper and lower back pain.

INSTRUCTIONS

  • Set-Up

    Lie face down on the mat with your feet hip-width apart and your arms resting by your sides, palms facing down.

  • Action

    Lift your chest, hands and arms. Outwardly rotate your shoulders and turn your thumbs up to the sky. Then lift your legs and press back through the balls of your feet.

  • Refinements

    Draw your shoulders back, lengthen your neck and look down at the mat. Squeeze your glutes to support your lower back.

  • Duration

    Hold the pose for 3-5 deep breaths, in and out through your nose. And repeat 2-3 times.

  • To Release

    Take a deep breath in. Exhale, release the pose and rest one cheek on the mat. Rock your hips from side to side to release your lower back. Bring your hands underneath your shoulders and push back to Child’s pose for a few breaths.

BEGINNER MODIFICATION: Baby Locust
Beginner locust is great for strengthening the posterior chain.
  • Leave your feet on the mat for the beginner version of the pose and lengthen back through your heels.
ADVANCED VARIATION
Advanced Locust opens up the chest and shoulders and strengthens the posterior chain.
  • To increase the intensity, interlace your fingers at the base of your spine and draw your shoulders back. Relax the muscles in your face and hold the pose for 3-5 breaths.
CONTRAINDICATIONS
  • Avoid the advanced version of Locust pose if you have a shoulder injury.
MASTER LOCUST POSE

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