Locust

Audio File

Instructions

Begin lying on your stomach with your arms at your sides.
Rest your forehead on the mat.
Extend your legs straight behind you, hip-width apart.
Press your weight evenly across the tops of both feet.
Inhale and raise your head to look forward.
On your exhale, lift your chest and arms.
Keep your arms alongside your body with your palms facing down.
Lift your upper spine and reach your arms back toward your feet.
Use your inner thighs to lift your legs up toward the ceiling.
Reach straight back through the balls of your feet.
Your weight should rest on your lower ribs, stomach, and front pelvis.
Keep your chest lifted as you widen across your collarbones.
Draw your shoulder blades into your back ribs and extend them away from each other.
Gaze at your cheeks.
Keep your breath smooth and even.
Hold for up to one minute.
On an exhalation, slowly release your body to the ground.
Place your right ear on the mat and relax your arms at your sides for a few breaths.
Repeat the pose for the same amount of time, then rest with your left ear on the mat.