Full Locust

A prone backbend that explores lifting the chest, arms and legs together while the front body meets the floor.

“Lie prone. Spread wide. Lift with steadiness rather than force.”

Full Locust is a strong prone backbend. The floor gives clear feedback as the back body gathers to lift the chest, arms and legs. The shape invites effort, but not strain. Its teaching is often found in the relationship between reach, breath and the amount of lift that feels available.

The purpose is not to rise as high as possible. The purpose is to explore how the body extends from the ground with attention, even effort and a breath that can still move.

1. 1Lie on your front with your legs extended behind you.
2. 2Take your arms out wide at shoulder height.
3. 3Turn the palms towards the floor.
4. 4Let the forehead or chin rest lightly.
5. 5Allow the front of the pelvis and the lower ribs to meet the floor.
6. 6Reach gently through the toes and fingertips.
7. 7As you breathe in, explore lifting the chest, arms and legs away from the floor.
8. 8Keep the back of the neck spacious.
9. 9Stay for a comfortable breath or two.
10. 10Lower slowly and rest.

Instead of searching for the “correct” position, notice:

• •Does the lift feel spread through the whole back body?
• •Are the shoulders gripping towards the ears?
• •Can the legs reach back rather than only lift up?
• •Is the breath still available?
• •Does the neck follow the spine without being thrown back?

The breath may feel more restricted here because the front body is on the floor. Allow that feedback to guide the amount of effort. If the breath feels held or sharp, explore a smaller lift or a shorter stay.

Notice where the student recruits effort first. Some bodies lift through the lower back, some through the neck, and some through the legs. Watch whether the breath continues and whether the student can leave the pose without collapse.

Reflect after practising:

• •Where did the effort gather first?
• •What changed when you lifted less?
• •Could you feel reach through the limbs as well as height?
• •Did the breath guide your timing?

Rather than mistakes, you may notice:

• •Throwing the head back
• •Forcing the lift from the lower back
• •Holding the breath
• •Clenching the buttocks hard
• •Bending the knees to gain height
• •Pulling the shoulders towards the ears

• •Lift the chest only.
• •Lift the legs only.
• •Keep the forehead on the floor.
• •Place a folded blanket under the pelvis.
• •Take the legs hip-width apart.
• •Stay for one breath and repeat.

• ✓The lift can be entered with control.
• ✓Breathing remains possible.
• ✓Effort feels spread rather than concentrated.
• ✓The neck feels comfortable.
• ✓Rest afterwards feels settling.