Locust
Maya - Pose Assistant
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Benefits
Locust Pose is a beginner-friendly prone backbend strengthening the entire back body (spine, glutes, legs, arms). It improves posture, stimulates abdominal organs, and relieves stress.
Practice Guide
Lie prone, legs extended hip-width or together. Arms alongside torso, palms up/down, or under body.
Forehead or chin on mat.
Press pubic bone gently into floor.
Inhale, lift head, chest, arms, legs off floor simultaneously. Keep legs straight/active.
Reach back through fingers/toes. Engage glutes/back muscles.
Keep neck long, gaze slightly forward/down.
Hold, breathe. Exhale, slowly lower. Rest.
Modifications
Lift upper body/arms only.
Lift legs only.
Lift opposite arm/leg.
Interlace fingers behind back.
Arms alongside body or forward.
Safety Notes
⚠Headache
⚠Serious back injury
⚠Pregnancy
⚠Recent abdominal/spinal surgery
Anatomy
Muscles Targeted
Muscles Stretched
What's Next?
Maya suggests trying these poses:
Focus Areas
Yoga Styles
Sequencing
Warm-up Poses
✨ Maya's Tips
These insights help Maya understand how this pose flows with others when creating sequences and classes.