Locust B

A prone backbend that explores the strength of the back body through a simple lift of the chest, arms and legs.

“Lie low. Reach back. Lift with steady breath.”

Locust B is a quiet introduction to active backbending. The floor offers support while the back body learns to participate. Rather than pushing into height, the pose invites a clear relationship between reach, breath and effort.

The purpose is not to lift as high as possible. The purpose is to explore how the back of the body awakens when the front body remains soft enough to breathe.

1. 1Lie on your front with your legs extended behind you.
2. 2Rest your forehead or chin lightly on the floor.
3. 3Reach your arms back alongside your body.
4. 4Turn the palms towards the body or towards the floor.
5. 5Lengthen gently through the legs.
6. 6On an inhale, allow the chest, arms and legs to lift a little.
7. 7Keep the back of the neck spacious.
8. 8Breathe steadily for a few breaths.
9. 9Lower down with care and rest.

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

• •Can the lift begin from length rather than strain?
• •Is the back of the neck staying comfortable?
• •Are the legs reaching back as well as lifting?
• •Can the breath remain present in the ribs and belly?

The breath may feel smaller while the front body meets the floor. Notice whether effort makes it sharper or held. Allow the lift to reduce if the breath loses its ease.

Observe whether the student is searching for height or exploring length. Notice the relationship between the neck, lower back and breath before offering changes.

Reflect after practising:

• •What part of the back body felt most awake?
• •Did lifting less create more ease?
• •Could you stay curious when the pose became effortful?

Rather than mistakes, you may notice:

• •Throwing the head back
• •Clenching the jaw
• •Forcing height through the lower back
• •Holding the breath
• •Squeezing the legs without length

• •Keep the legs on the floor and lift only the chest.
• •Keep the forehead down and lift only the legs.
• •Lift one leg at a time.
• •Place a folded blanket under the pelvis.
• •Rest between shorter repetitions.

• ✓The breath remains available.
• ✓The lift feels active rather than forced.
• ✓The neck stays comfortable.
• ✓The body can rest easily afterwards.