One Half Locust

A gentle stretching exercise that targets the quadriceps, hip flexors, chest, and shoulders while also engaging core muscles and improving flexibility.

Instructions

1. Lie facedown on the floor on a comfortable surface.
2. Put your left hand under your left hipbone to pad your hip and pubic bone.
3. Bend your right knee so you can hold the foot in your right hand.
4. Lift the foot in the air and simultaneously lift your shoulders off the floor.
5. Hold this position, stretching the right hip flexor, chest, and shoulders.
6. Breathe deeply and maintain the stretch for 20-30 seconds.
7. Switch sides by placing your right hand under your right hip and lifting your left leg.
8. Repeat on the other side.

Tips

• Move gently into the stretch; avoid forcing the movement
• Only lift as high as comfortable without straining your back
• Keep your hips pressed toward the floor to feel the stretch
• Breathe deeply throughout the stretch
• You can progress by lifting both arms and legs simultaneously for a full locust pose
• Hold the stretch for adequate time to feel the benefits
• Modify by using a small pillow under your hips if needed