Locust A

A prone backbend that explores gentle spinal extension, active legs and steady breathing while the body rests close to the ground.

“Lie low. Reach back through the legs. Lift with quiet effort.”

Locust A introduces backbending from the support of the floor. The posture invites the back body to participate without needing height or drama. It can reveal how the legs, pelvis, spine and breath relate when the front body is grounded and the gaze stays soft.

The purpose is not to lift as high as possible. The purpose is to explore an even, spacious backbend that feels alert rather than forced. Effort can be present without hardening the breath.

1. 1Lie on your front with your legs extended behind you.
2. 2Rest your forehead or chin lightly on the floor.
3. 3Place your arms alongside your body with the palms facing in or down.
4. 4Allow the tops of the feet to lengthen back.
5. 5Let the pubic bone and lower ribs feel supported by the floor.
6. 6On an inhale, gently lift the head, chest, arms and legs.
7. 7Reach the hands and feet away from each other.
8. 8Keep the back of the neck long.
9. 9Breathe steadily for a few breaths.
10. 10Lower with care and turn one cheek to the floor.

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

• •Can the lift come from length rather than compression?
• •Are the legs reaching back evenly?
• •Does the neck follow the line of the spine?
• •Can the shoulders stay broad without pulling hard?
• •What happens to the breath as the body lifts?

The breath may feel smaller because the front body is resting on the floor. Notice whether breathing remains possible and unforced. If the breath becomes strained, explore a lower lift or shorter stay.

Observe where the student initiates the backbend. Some will lead with the head, some with the legs, and some with the lower back. Look for whether the effort is distributed through the whole back body, and whether the breath remains available.

Reflect after practising:

• •Did you try to lift high, or could you stay low and spacious?
• •Where did you feel the most effort?
• •What changed when you reached back through the legs?
• •Could you soften the face while staying active?

Rather than mistakes, you may notice:

• •Lifting the chin before the chest
• •Squeezing the lower back
• •Turning the legs out strongly
• •Holding the breath
• •Pulling the shoulders up towards the ears
• •Forcing height through momentum

• •Keep the legs on the floor and lift only the chest.
• •Keep the forehead low and lift only the legs.
• •Place a folded blanket under the pelvis for comfort.
• •Keep the hands on the floor beside the ribs.
• •Practise one side at a time with opposite arm and leg lifting.
• •Reduce the duration of the hold.

• ✓The breath remains available.
• ✓The lower back feels spacious rather than pinched.
• ✓The legs feel active and reaching.
• ✓The neck stays comfortable.
• ✓The body can lower without collapsing.