Excel with Grace Sport-Specific Yoga
jeff@excelwithgrace.ca
(604) 783-6427
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Locust


Benefits:
  • Strengthens the back
  • Opens up through chest and shoulders​​

Cues
  • Start by lying flat on your stomach
  • Bring your arms to either side of your body with your fingers pointing towards your feet and your palms flat onto the ground
  • On an exhale press into the ground strongly with your hands
  • On an inhale keeping your hips flat lift both of your legs off of the ground
  • On the next inhale raise your palms off of the ground and stretch your fingertips towards your feet

Common Errors:
  • Shoulders are lifted towards the ears
  • Hips are out of alignment
  • ​The chin is lifted
Modifications:
  • The height of elevations

Cautions:
  • Low back
  • Hips
  • Shoulders
  • ​Neck
Alternative Poses:
  • 1/2 Locust (legs)
  • 1/2 Locust (Upper body)

Anatomy


Lengthening:
  • Pectorals
  • Anterior Deltoids
  • Quadriceps
  • Iliacus
  • ​Psoas

Strengthening:
  • ​Deltoids (Posterior)
  • Teres Major
  • Glutes
  • ​Hamstrings

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Sport Specific Yoga - FAQs
jeff@excelwithgrace.ca
604-783-6427
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