The locus
yoga posture is named
as such as it resembles the shape of the insect known as the
Locust. This pose helps to strengthen, stretch and reduce stiffness
in the lower back while bringing flexibility to the upper back
region.
When you first begin to practice
this pose, your legs may not move very far off the floor. Please
continue and stay positive as you will find your range will continue
to improve the more you practice. Learning to master this pose will
hold you in good stead for more advanced back bends.
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Instruction Table
1
Come to a position lying face down
on the floor, with your arms along side your body, palms and
forehead down. Bring your knees and ankles together. Squeeze
the shoulder blades together and down. Push your palms into
the floor. Pull the abdominals inwards, contract the buttocks,
and press the hips and pubis firmly into the floor.
2
On your next exhale; raise the legs to a height
that is comfortable but challenging.
Keep the buttocks activated, lock the knees,
keep the ankles together.
3
Extend the front of
your body as you pull the shoulder blades together, raising
the head, the arms, and upper torso away from the floor, looking
straight ahead, opening the front of the chest and pushing down
the lines of the arms.
Keep the legs working strongly.
