Lie on the abdomen with your head turned to either side. Let your arms be relaxed behind you with the palms facing upward. Breathe slowly and deeply with the abdomen. In this way you will feel the abdomen pushing into the floor as you inhale and coming up into your body as you exhale.
From the relaxation position on the abdomen, bring your chin to the floor and turn your palms earthward. From this point there are variations of varying difficulty.
a) Dynamic Locust – Lift your buttocks slightly, bringing your knees forward about 10 cm. Now inhale as you lift one leg straight up behind you. Exhale as you lower the leg. Alternate legs 3 times.
b) Half Locust – Leaving the hips on the floor, lift one leg straight up behind you, inhaling. If you want to do it dynamically, you can exhale lowering the leg. Or you may hold the leg up for a comfortable length of time and then relax before lifting the other.
c) Locust – Same as half locust but both legs are lifted together. Try to breathe with control.
d) Locust Variation – Place your arms under your body, with your hands made into fists, touching in the center just below your sexual organs. The thumb part of the fist is touching the mat. Now lift both legs up keeping them straight and using the added strength of your arms.
In all of the Locust postures be sure not to bend your knees or tilt your hips.
Contraindications: Serious lower back problems, hernia, High blood pressure, detached retina, neck problems
Benefits: Strengthens lower back, buttocks and abdominal muscles. Corrects posture. Stimulates lower digestive system.