How This Helps

This back bend is ideal for working towards more advanced ones. It works to open the chest and stretch the front of the body. At the same time, locust pose yoga increases strength in the back (erector spinae and multifidous), arms and legs. If you have poor posture – often a cause of low back pain – this asana will help correct that problem.


Locust pose yoga posture is more challenging than it looks. Break it down and try lifting your legs only first, then try the upper body only. Once you feel comfortable with those movements, try the full posture. Make sure to turn your thighs in by keeping the big toes next to each other. Use your gluteus muscles for strength and stability.

Instructions for Locust Pose:

Step 1: Lie face down on your mat with your arms along the sides of your body and palms facing up.

Step 2: Inhale to lift your torso, arms and legs off the ground.

Step 3: Reach upwards and back through your feet. Roll your shoulders back and away from the ear. Bring your arms parallel to the earth, palms in.

Step 4: Hold this posture for five breaths using the last inhale to lift a little higher.

Step 5: Lower down with control.


If you suffer from a neck injury, keep your upper body grounded and lift your legs only, as pictured. To create a greater opening in your chest, clasp your hands behind you and use them to help you lift.

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