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How to Do the Locust Pose

If you're a little wary of imitating an insect best known for "plagues," we understand. But the Locust Pose is great for strengthening your back and abdominals muscles—quietly.


  • Step 1: Lie on stomach Lie down on your stomach, with your arms on the mat near the sides of your body and your hands by your hips.
  • Step 2: Rest forehead on mat Rest your forehead on the mat with your neck relaxed, or lie your head down turned to one side.
  • Step 3: Lift off ground On an exhale, lift your head, arms, chest, and legs off the ground. Keep your legs straight and together, and your arms parallel to the ground.
  • TIP: If you have trouble lifting both legs together, raise one and hold it for several seconds, then lower it and repeat with the other leg.
  • Step 4: Look forward Look straight forward, or if your neck feels tense, look down toward the ground.
  • TIP: If you have trouble raising your arms up, drop your palms to the mat and press down gently to help lift and expand your chest.
  • Step 5: Hold pose Hold the pose for several breaths.
  • TIP: If it hurts your hips to assume this pose, place a towel between your hip bones and the mat for added cushioning.
  • Step 6: Release pose Release the pose by lowering your legs, torso, and arms. Not so bad, right? Especially if you only do the pose once every 17 years.
  • FACT: Locusts are actually grasshoppers—they're referred to as locusts during the "swarming" stage of their life.

You Will Need

  • Comfortable clothing suitable for stretching and moving
  • A calm place where you won't be distracted or disturbed
  • A yoga mat or folded blanket
  • A towel

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