Locust Pose

How to do Locust Pose

• Lie on your front with the arms by your sides, palms down or up, and the forehead on the mat
• Reach the legs back, hip-width apart, and press the tops of the feet down for a moment
• Inhale and lift the head, chest and arms off the floor, keeping the neck long
• Then lift the legs, keeping the knees straight and the legs reaching back
• Gaze at the floor just in front of you and breathe for 3 to 5 breaths
• Exhale to lower, rest with the head to one side, and repeat two or three times

Lift long, not high

Think of reaching the head forward and the feet back rather than lifting as high as possible. Lengthening first spreads the bend across the whole spine instead of folding it at the lower back. Keep the buttocks firm but not clenched, and keep the back of the neck long, looking down rather than forward.

Arm variations

• Arms by the sides, palms down: the easiest start
• Hands clasped behind the back: opens the chest and front of the shoulders more
• Arms forward (Superman): much harder, as the arms add load
• Arms out to the sides like wings, or in a cactus shape with the elbows bent

Easier versions and safety

Lift only the upper body, or only one leg at a time, to build strength gradually. Place a folded blanket under the hips if the hip bones press into the floor. Avoid Locust in pregnancy and after recent abdominal surgery, and keep the lift small or skip it with a back injury. Rest in Child’s Pose afterwards.