Locust Pose
- Beginner
- Yoga
Locust pose is a prone yoga hold, lying face down as you lift your chest, arms and legs off the floor together. Holding the lift trains the lower back, glutes and upper back as one connected line. Beginners use it as a warmup, cooldown or recovery flow, held for time.
- Muscles
- Lower back, Glutes, Upper back
- Equipment
- Bodyweight
- Logged as
- Timed hold
How to
- Lie on your stomach, arms alongside your body.
- Lift your chest, arms, and legs off the floor together.
- Reach your fingers back, squeezing your glutes and back.
- Hold the lift, breathing steadily, then lower slowly.
Form cues
- Keep your neck long, gaze toward the floor.
- Press the tops of your feet down.
- Keep your legs straight and squeezed together.
Common mistakes
- Chin lifts and neck cranes upward. Keep your gaze down and neck long.
- Knees bend as the legs lift. Keep both legs straight through the hold.
- Shoulders creep up toward the ears. Draw your shoulders down away from your ears.
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