Day 3: Do 2 Locusts

This popular yoga pose strengthens the posterior chain. It also soothes knee, lower back, and shoulder pain, making it a fantastic pose for better posture.

How To Do Locusts 

  1. Lie on your stomach, with your arms placed near the sides of your body and your hands close to your hips.
  2. Relax and rest your forehead on the ground or turned to one side. Make sure to relax your neck.
  3. Inhale slowly and deeply. As you exhale, lift your head, chest, arms, and legs off the ground. You need to keep your legs straight and together. Your arms should be parallel to the ground.
  4. Either look straight ahead or keep your head down. You want to keep tension out of your neck, so do what feels comfortable.
  5. Hold this pose for 10 seconds and repeat it twice. 

Alternative #1: Half Locust

If this pose is not accessible to you, try executing the pose by leaving your legs and feet on the ground. Inhale slowly and deeply. As you exhale, raise your head, shoulders, and arms up to the point where your lower back muscles are activated. 

Alternative #2: Locust Opposite Arm and Leg Lift

Another variation is to activate your core muscles and lift your head and chest. Inhale slowly and deeply. As you exhale, lift your left arm and your right leg. Hold this position for 5 seconds and then switch and lift your right arm and your left leg. 

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