🧘
About this Practice
Locust Pose — a prone backbend that powerfully strengthens the entire posterior chain — lower back, glutes, and hamstrings. One of the best postures for lower back rehabilitation when performed correctly.
How to Practise
- 1
Lie prone, arms alongside body, forehead on floor.
- 2
Inhale and lift both legs off the floor, keeping them straight.
- 3
Simultaneously lift the upper chest if comfortable.
- 4
Hold 10–30 seconds. Lower on exhale.
- 5
Repeat 3–5 times.
Benefits
- ✓Strengthens lower back and posterior chain
- ✓Stimulates digestive organs
- ✓Tones buttocks and hamstrings
- ✓Relieves lower back pain over time
Health Goals Addressed
⚠️ Cautions & Contraindications
Pregnancy. Headache. Recent back surgery.
Want to learn this under guidance?
All practices in this library are taught systematically at Nibedita Yoga Training Centre.