) is beneficial for strengthening your legs and back, with an emphasis on strengthening your lower back. This pose also stimulates your abdominal organs, which can help improve digestion.
Do not be concerned if you can only lift your legs a few inches off the floor in this pose. It is more important to create length through your legs than to try to lift your legs higher up off the floor. You should try to visualize your body lengthening through your spine and legs as you stretch your toes away from your hips. As you lift your legs in this pose, make sure you do not compress your lower back or strain your neck and shoulders.
If you experience discomfort in your neck, you can practice Half Locust Pose
to help build the strength and flexibility required for Locust Pose
Do not perform this pose if you have a back or neck injury or if you have abdominal problems.
Do I have to tuck my arms under my body in this pose?
|Lie face down with your legs extended behind you. Rest the top of your feet on the floor no wider than hip width apart.|
|Place your arms on the floor alongside your body, with your palms facing the floor.|
|Rest your chin on the floor.|
|Rock your body from side to side to walk your arms under your body. Then interlace your fingers.
(Your forearms should be inside your hip bones and your elbows should be as close together as possible.)
|Relax your shoulders and extend your hands toward your feet to lengthen your arms.|
|Exhale as you press your hips and pelvis toward the floor.|
|Stretch both legs behind you and then inhale as you lift both legs up toward the ceiling.
(Keep your legs straight, but do not lock your knees. Your feet should be hip width apart.)
(Your hips, knees and the top of your feet should be facing down.)
(Make sure you keep your chin on the floor.)
|Press your arms and hands into the floor.|
|Hold the pose for 5 to 30 seconds.|
|To come out of the pose, exhale as you lower your legs to the floor. Then turn your head to one side and slide your arms out from under your body.
(After performing Locust Pose, you should perform a forward bend, such as Child's Pose, to release your lower back.)
No. If you do not have a lot of flexibility in your arms and shoulders, you can leave your arms alongside your body with your palms facing the floor. This modification is also useful if you find tucking your arms under your body uncomfortable.
What can I do if I have trouble lifting my legs in this pose?
You can place a folded blanket under your pelvis to reduce the stress on your lower back. You should find lifting your legs easier when your pelvis is supported.
How can I reduce the pressure on my pelvis and hands in this pose?
Perform the pose as described above, except make your hands into fists and rest the back of your hands on the floor under your thighs.