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This pose is excellent for improving the strength of the lower back muscles but it also works well for toning the legs and arms muscles. The Locust is also great for preparing to perform the more difficult bending poses. Do not dismiss this pose as being too simple looking, as it holds various degrees of difficulty that can make it a very challenging and rewarding pose.
While this pose has many beneficial aspects, such as improving posture and back position during standing and walking, it is also advisable to attempt it when your body is in good condition. If you have suffered back or neck injuries you should show extra caution while attempting this pose.
Begin the locust pose by lying on your front side while keeping the hands close to the body. The palms of the hands should be facing up, resting on the floor. Rotate your thighs inward by moving the big toes to face each other. While exhaling move your arms and legs away from the floor. The head and upper body should also move upwards while you are keeping your balance on your belly.
Stretch your arms but remember to keep them parallel to the floor. Press your arms towards the ceiling and raise your head slightly by keeping the base of the head lifted. Holding the pose may become difficult after a while. However, try to hold the Locust pose for about a minute. Come out of the pose while exhaling and then rest for a while and breathe deeply before attempting to go in the pose again.
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