Locust Pose

A prone hold in which the chest, arms and legs lift away from the floor, so the whole back line works isometrically without any load.

How to do it

1. Lie face down with the arms alongside the body and the forehead on the mat.
2. Lengthen the back of the neck and reach the fingertips towards the feet.
3. Lift the chest, arms and both legs off the floor at the same time.
4. Hold the lifted position for the prescribed time, keeping the gaze down.
5. Lower everything down together and rest.

Tips

• Lift with the length of the spine rather than cranking the head up.
• Keep the legs about hip-width apart and the knees straight.
• Start with the legs only, then add the chest, if the full lift is too much.

Muscles

Primary: Erector spinae, Glutes (max)

Secondary: Hamstrings, Rear deltoid