How to practice Locust Pose
- Lie on your belly with arms alongside the body.
- Press the pelvis and tops of the feet down.
- Lift the chest, arms and legs to a comfortable height.
- Lengthen in both directions before lowering slowly.
Practice tips
- Lift only the chest or legs at first.
- Keep the back of the neck long.
Practice note: Avoid forcing height or holding the breath.
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Understanding Locust Pose
Locust Pose is categorized as a intermediate backbend pose with an emphasis on Back and glutes. The useful version of the pose is the one that allows steady breathing and controlled movement—not necessarily the deepest expression.
Common practice points
- Create length before moving into a deeper spinal curve.
- Keep the legs engaged so the lower back does not do all the work.
- Choose a smaller variation if breathing becomes restricted.
Prepare and progress
Review the steps before entering the pose, use the suggested modifications early, and leave enough energy for a controlled exit.
Useful preparations
Progress is not measured by how closely a pose matches a photograph. Comfort, breathing and control are more useful guides.