Strength Training · Yoga
Locust Pose
Locust Pose is a face-down yoga hold with your chest and legs lifted off the floor. It builds endurance in your back, glutes, and the backs of your legs.
- Beginner
- Low injury risk
- No rest timer
How to do it
- Lie face down with your arms beside your torso, palms facing up.
- Position your legs straight behind you, about hip-width apart.
- Lift your chest a few inches off the mat.
- Raise your arms alongside your body.
- Lift both legs off the floor.
- Hold the raised position with your lower belly and pelvis resting on the mat.
- Lower your body gently back onto the mat.
Form cues
- Keep your gaze down.
- Reach long through fingers and toes.
- Breathe steadily throughout the hold.
Common mistakes
- Shrugging your shouldersDraw your shoulders away from your ears without squeezing them forcefully together.
- Bending your kneesKeep your thighs active so your legs rise as long, straight lines.
- Swinging into the liftRise slowly using muscle effort rather than momentum.
Safety
Forcing height or continuing after fatigue can concentrate the backbend in your lower back and cause discomfort. Tilting your head upward can also strain your neck.
- Start with a small lift rather than your maximum range.
- End the hold if you feel pinching or sharp pain.
- Place a thin folded blanket under your pelvis if floor pressure is uncomfortable.
If you are pregnant or have an existing back or neck injury, ask a physiotherapist or doctor about a suitable alternative before trying this pose.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Yoga Blanket (optional)
- Yoga Mat
Sets and reps
- Sets
- 2–3
- Target
- 10–20 seconds
- Rest
- No rest timer
Start at the shorter end of the range until you can maintain a steady position.