One of those is locust pose (aka Salabhasana in Sanskrit).

Depending on how muchback mobilityyou have, that can feel really refreshingor really awkward.

Youre opening the front line of the body, youre working the back line.

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How to do locust pose with perfect form

Which muscles are you working?

When youre doing it right, it is so intense, Hirsch says.

It improves your posture

Locust pose can helpimprove your postureyes, even if youre a chronic sloucher.

Two young women practicing ballet with a teacher in the dance hall.

yoga teacher and founder ofEmpowered Yoga

So often, especially desk sitters, you start to curve forward and slump, Hirsch says.

She says this can be especially helpful during the winter months when we tend to hunch a lot.

(You may also want to add these otheryoga poses for better postureinto your practice!)

Woman doing hip exercises

So often, especially desk sitters, you start to curve forward and slump.

Swimming

If youre working toward a handstand, this variation can help strengthen the shoulders to prepare for it.

Start with your hands back, like in traditional locust pose.

Cropped image of woman doing lunge yoga pose

Then bring your arms out and around to reach forward, almost like youre swimming, Hirsch says.

But be warned: This version can be intense, and will get your heart pumping.

That helps when you have really tight shoulders, Hirsch says.

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yoga teacher and founder ofEmpowered Yoga

We want to imagine lengthening that spinal cord as much as possible, Cope says.

You dont want any of those vertebrae to jam against each other.

Cope also warns to keep the legs straight.

Woman in leggings and bra doing Lunge with Arm Extended Up pose hip opener stretch during yoga session in morning at home.

If something doesnt feel right, its probably not right, Hirsch says.

Everyone forgets to breathe, Hirsch says.

Also, dont get caught up in how high you could lift off of the ground.

Woman doing arm exercise without weights while sitting on mat at home.

You understand the alignment more, and then we can add the lift.

FAQ

1.

What is locust pose good for in yoga?

A woman in sports clothes does yoga or gymnastics at home. Daylight. She smiles

This pose can also help counteract the effects of sitting for long hours.

How long should I hold locust pose?

Hirsch recommends holding this posture for three to five breaths, and repeating it up to three times.

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3. Who shouldnt do locust pose?

And if youre pregnant, youll want to avoid this pose altogether.

We dont want to put pressure on the belly in pregnancy for anything, Cope says.

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