Locust meditation pose

Also named for an animal, this asana recalls a grasshopper with its abdomen lifted into the air behind it (see Figure). Because it stretches and strengthens the lower back, the Locust pose provides crucial support for the practice of sitting up straight, whether in meditation or any other sedentary activity. Begin with the half Locust and graduate to the full Locust when your lower back feels strong enough. (If you have lower-back problems or feel any pain during half Locust, you should abstain from full Locust.) Move slowly and carefully and avoid any movement that causes you pain — except the dull ache of a good stretch.
Here are the steps you follow to practice this pose:

1. Lie face down with your chin on the floor and your arms at your sides, palms up.
2. Making a partial fist with both hands, move your arms under your body and position your hands under your pubic bone, thumbs lightly touching.
3. At this point, you can do either the half Locust or the full Locust, as follows:

• • For half Locust: Contract your buttock muscles slightly and inhale. As you exhale, lift one leg completely into the air without bending your knee. Hold for five to ten breaths; then lower your leg and do the same with the other leg. Repeat three or four times on each side. When you’re done, turn your head to one side and relax.
• • For full Locust: Contract your buttock muscles slightly and inhale.

As you exhale, lift both legs completely into the air without bending your knees. Hold the pose for five to ten breaths, breathing deeply into your abdomen; then lower your legs, turn your head to one side, and relax.