Exercise
LOCUST POSE
Stand
Squat
Form cues
Squeeze the glutes to lift — do not hyperextend the lower back to get the legs higher
Keep the neck neutral — the forehead stays resting on the mat
Press the hips gently into the mat rather than lifting them with the legs
Breathe throughout the hold — do not hold your breath
This pose strengthens the posterior chain and improves postural awareness
Instructions
Step-by-step technique
Lie face down on a mat with your forehead resting on the floor and arms alongside the body, palms down.
Extend your feet straight back with ankles together.
Engage the glutes and posterior chain, then lift both legs off the floor simultaneously.
Keep the knees off the floor and hips pressed gently into the mat.
Hold the elevated leg position for the prescribed duration, breathing steadily.
Lower the legs back down and rest before repeating.