LOCUST
The locust position is the peak expression of the prone back bending abilities. The prone kriyas work against gravity to lift the body into a backbend position. Developing this opening strengthens the back, and energizes the neck and upper spine. It is a great counter exercise to correct and restore imbalances caused by excessive forward folding. Because of the sensitive nature of the position, proper conditioning of the neck is required before attempting the full position.
Steps To Take:
There are 4 major prone backbend abilities: cobra, shalabasana, dhanurasana and locust. The final position is locust with the body inverted. The first 3 positions prepare the body to enter this final position. The following exercises should be done in the order they appear. One must counterbalance their backbend practice with the forward bend routine.
1. Cobra Kriya
Foundational kriya used to develop prone backbend positions. Energizes the back of the body
Pelvis tucked and grounded · Spine extended into a backbend position · Chin to the floor, head lifted to energize neck
Variation A:
1. From prone position, inhale, press into the hands and elbows, lift upper body.
2. Exhale, return to starting position.
Legs extended back · Gaze to tip of nose
Variation B:
1. From prone position, inhale, press into the hands, straightening the arms lift upper body.
2. Exhale, return to starting position.
Primary Movement/Direction of Opening: Extension of the spine
Energetic Properties: Energizing
Other Important Information:
Ground pelvis to stabilize body and open sacral area.
Activate muscles between shoulder blades to encourage opening of chest.
Lengthen body as much as possible and relax glutei.
2. Shalabhasana
Foundational kriya used to develop prone backbend positions. Energizes the back of the body.
Variation A:
1. From prone position, activate a fist in one hand and energize correlating leg. Press both down firmly into the ground.
2. Inhale lift upper body and opposite leg, swinging free arm forward.
3. Exhale, lower to starting position
Variation B:
1. From prone position activate a fist in one hand and energize opposite leg, pressing both downward for stability.
2. Inhale to lift upper body and opposite leg, swinging free arm forward and up.
3. Exhale, lower to starting position.
Variation C
1. From prone position extend arms and legs back.
2. Inhale lift entire body up, swinging arms forward.
3. Exhale, lower to starting position.
Primary Movement/Direction of Opening: Extension of the spine
Energetic Properties: Energizing
Other Important Information:
Ground pelvis to stabilize body.
Activate muscles between shoulder blades to encourage opening of chest.
Lengthen body as much as possible and relax glutei.
3. Dhanurasana Kriya
Foundational kriya used to develop prone backbend positions. Energizes the back of the body
1. From prone position bend both knees and grip ankles with correlating hands. Inhale, lift entire body up.
2. Exhale, lower down
Enter dhanurasana position and rock forward and back
1. From prone position bend both knees and cross wrists to grip opposite ankles. Inhale, lift entire body upward.
2. Exhale, lower down.
Primary Movement/Direction of Opening: Extension of the spine
Energetic Properties: Energizing
Other Important Information
Ground pelvis to stabilize body.
Activate muscles between shoulder blades to encourage opening of chest.
Lift toes directly upward to avoid tension in the knees.
4. Locust Kickup Kriya
Intermediate kriya used to develop inverted backbend postures
Energizes the neck and upper back
Chin and chest on the floor · Arms tucked under the upper body with palms down, outer edges of the hands together · Spine extended into a backbend position
1. From prone position, inhale to jump with forward leg, swinging back leg up and over the body.
2. Exhale to starting position.
Primary Movement/Direction of Opening: Inverted, extension of the spine
Energetic Properties: Energizing
Other Important Information:
Press hands and shoulders down to stabilize the upper body.
Allow the kriya to develop momentum and endurance.
5. Forwardbend / Uttanasana Routine
Foundational kriya used to open the back of the body
Counterbalances backbends
Enter forward bend position. Follow exhale movements to pump the body toward the feet
Rotate upper body towards the right foot and pump towards foot with exhale movements.
Rotate upper body to the left and pump with exhale movements.
Inhale to flat back, exhale to forward bend
Squeeze body into deepest forward bend and energize with 10-30 kapalabhati.
Primary Movement/Direction of Opening: Forward flexion of the body
Energetic Properties: Pacifying
Other Important Information
Balance the weight in the four corners of the feet and lift arches and leg muscles upward.
Maintain bandha activation to protect the back.