How To Perform Locust Pose?

(July 2, 2010)

The Locust position is a reverse back bending position. It is a less strenuous bend than one would experience in the Bow Pose but it requires more precision and concentration from the person attempting it. The Locust position can be attempted with a rubber mat or padding on the floor. This is not necessary but some people prefer it to avoid the discomfort of the hard floor against the body.

The Locust pose begins with lying flat on the ground face down. The body should be flat with the arms to the side and the fingers pointing backwards. The head rests on the forehead and the breasts, chest, stomach and pelvis are touching the ground. The toes should be stretched out and towards each other so that the top of the foot is touching the ground. Whilst lying in this position, one can moderate the breathing so that it is continuous and calm.

The straight legs should be lifted off the ground with the focus being on the tips of the two big toes. The body should be stretched in such a way that the entire leg lifts off the ground but only slightly. The weight gets transferred to the pelvic region. For the front of the body, the breasts and shoulders should be lifted as well. The arms should be lifted so that they are parallel to the ground with the fingers pointing backwards. Be sure not to hold your breath during this position. Regular continuous breathing should be practiced throughout the stages of this pose.

The Locust position is now complete when the only part of the body in contact with the ground is between the lower abdomen and upper pelvis. The head should be slightly tilted forwards so that a forward view is possible. When viewed from the side, the Locust position should appear in the form of a gentle arc of the body right from the foot to the back of the head. The angle of this arc should be as continuous as possible so that the body is evenly balanced. The position can be held for up to a minute as long as no cramping is felt around the back. When returning to the lying down position, gradually release the muscles with an exhalation rather than rapidly dropping the body back into the lying position. The pose can be repeated two or three times if it is not too difficult to perform.

Submitted by A on July 2, 2010 at 02:24

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