Locust Pose

A bodyweight strengthening pose performed prone where the lifter lifts their upper body, arms, and legs simultaneously to engage the posterior chain.

Instructions

1. Lie face down on a yoga mat or floor with your forehead resting on the mat.
2. Place your arms alongside your body with palms facing down.
3. Position your feet together or slightly apart, engaging your leg muscles.
4. Take a deep breath and on the exhale, engage your core and glute muscles.
5. Press your forearms into the ground for leverage and lift your chest away from the mat.
6. Simultaneously lift your legs off the ground, keeping them straight and engaged.
7. Raise your arms off the ground and reach them alongside your body or toward the front.
8. Keep your head in a neutral position, looking slightly downward to protect your neck.
9. Hold the lifted position for 15-30 seconds while breathing steadily.
10. Lower back down to the starting position with control.

Tips

• Engage your glutes throughout the movement to protect your lower back
• Keep your head neutral; don’t crane your neck upward excessively
• This pose strengthens the posterior chain and improves posture
• Press through your forearms if you need additional stability
• Breathe steadily; never hold your breath during the pose
• Start with shorter holds and gradually increase duration as strength improves