Locust Pose I

Instructions

1. 1Lie face down on your mat with your arms alongside your body, palms facing up.
2. 2Press your pubic bone and the tops of your feet firmly into the mat.
3. 3On an inhale, lift your head, chest, arms, and legs simultaneously off the floor.
4. 4Reach your arms back toward your feet, keeping them parallel to the floor.
5. 5Gaze slightly forward and down to maintain a neutral neck.
6. 6Hold for 5-10 breaths, then exhale and lower everything back to the mat.

Contraindications & precautions

• ⚠Recent back surgery or herniated lumbar disc — the spinal extension can aggravate the affected structures.
• ⚠Pregnancy (second and third trimester) — lying prone and compressing the abdomen is unsafe.
• ⚠Severe neck injury or cervical instability — avoid lifting the head and strain on the cervical spine.