Locust Pose is a baby back bend that primarily works the upper and lower back. Strengthens muscles of the lower back and improves flexibility in the back. Massages internal organs, improves digestion and strengthens the shoulders and arms. Also recommended for relieving sciatica and pain in the lower back.
There are multiple versions to this pose, I'm only demoing two poses this week. Next week I'll show a couple modified version if today's poses are to difficult.
To begin: Lie down with the belly on a mat. For more comfort lie on the carpet, blanket or towel below your pelvis, belly and ribs. Arms along your sides with palms facing up. Forehead resting on the floor. Inwardly rotate the legs by bringing the toes toward each other and firm the buttocks (helps prevent low back compression).
On your next inhalation lift the head, neck, shoulders, upper torso, arms and legs away from the floor. This allows you to rest on your lower ribs, belly and pelvis. Continue firming your buttocks as you reach through your legs lengthening the legs. Also lengthening through the spine.
With arms raised and parallel to the floor work the shoulder blades pressing them together.
Head is slightly up not hyper extending the neck as you gaze forward. Think of keeping the back of the neck long.
The back and abdominal muscles are also being used to help lift you into the pose. Continue breathing throughout the whole pose without holding the breath.
Hold the pose 5 to 30 second and release with an exhalation and repeat 2 more times if comfortable.
For another version that may strengthen your back more and test your flexibility, extend the arms out to the sides keeping them straight and continue taking the arms forward so they are straight out in front of you over your head. Some call this Superman Pose as you are lengthening from your fingertips to your toes.
Focus more on lengthening the spine opposed to how high you can go. Forcing height can cause back and neck injury.
A regular practice of Locust Pose will build flexibility and strengthen your back.
Happy & Healthy