How to do Locust Pose
On the floorHoldAdvanced
Locust Pose is a on the floor stretch for your neck, upper back and lower back.
Step by step
- 1Lie on your stomach with legs extended and arms at your sides.
- 2Engage your back, glutes, and core.
- 3Lift your chest, arms, and legs off the ground.
- 4Keep legs straight and together, pointing your toes.
- 5Gaze slightly forward, keeping your neck aligned with your spine.
What you should feel
Keep your neck long… gaze just ahead.
Form tips
- Focus on engaging your core and glutes for better stability. Breathe deeply throughout the stretch.
- Reach back gently through your fingertips.
- Feel your whole back quietly working.
Make it easier
If your lower back needs a gentler day, keep your legs down.
Coming out of it
On your next exhale… lower everything down… and rest your cheek on the floor.
Muscles it works
Move slowly and stop if anything hurts. This is general guidance, not medical advice; check with a professional if you're injured or recovering.
Do Locust Pose with a coach
In BendEase, a voice coach talks you into Locust Pose, cues you through the hold, while the guided video shows you exactly how. It's built into routines for your neck and upper back.
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