Locust

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Benefits:

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

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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

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Common Errors:

• Shoulders are lifted towards the ears
• Hips are out of alignment
  
• ​The chin is lifted
  

Modifications:

• The height of elevations

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Cautions:

• Low back
• Hips
  
• Shoulders
• ​Neck
  

Alternative Poses:

• 1/2 Locust (legs)
• 1/2 Locust (Upper body)
  

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Anatomy

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Lengthening:

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

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Strengthening:

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