SIMPLE YOGA POSE FOR SUMMER: LOCUST POSE
Adapted from "The Yoga Year" by Celia Toler (Storey Books, 2001). As appearing
at the website:
pose known as the "Locust" is perfect for Summer since it looks almost like
swimming in the air. The Locust gives more flexibility and stretch to refresh
the body and mind. Here are the easy directions for this lower-back
strengthening, refreshing form of body-mind-spirit exercise.
This subtle backbend strengthens the muscles in the lower back. Do only three or
1. Lie on your front, arms to either side, palms up. Rest the forehead on the
ground, keeping the back of the neck long.
2. Exhale toward the back of the waist and let the upper body lengthen forward
and up. Keep the chin in. Bring the arms up behind, palms facing each other.
Keep the pelvis heavy, the pubic bone and legs down, buttocks relaxed. The
tailbone lengthens downward. Lengthen the back of the waist. Take the shoulders
down and back as the arms come up, palms facing. Keep the back of the neck long,
3. Take a full cycle of breath, if possible, lengthening on the out-breath,
before relaxing down. Rest before repeating the pose, using the arm variations
below, if desired:
Variation 1 - Clasp the arms behind the skull, elbows out.
Variation 2 - Stretch the arms out in front and rise up from the ground as the
torso lengthens forward and up.