Locust
Face down, lifting chest, arms and legs off the floor. The whole back of the body contracting at once.
The lesson
- 01
Long before high
Face down, arms alongside your body, forehead on the mat. Reach the crown of your head one way and your toes the other before you lift anything.
- 02
Lift everything at once
On an inhale, lift your chest, your arms, and both legs off the floor together. Keep reaching long as you rise — this is a reach, not a crunch.
- 03
Keep the neck out of it
Gaze at the floor a little in front of you. Cranking the chin up shortens the neck and takes the work away from where it belongs.
- 04
Legs straight, glutes on
Straight legs, inner thighs turning slightly toward each other, toes pointing back. Height is not the goal — length and effort are.
- 05
The test
You should feel your whole back side working — glutes, hamstrings, the long muscles either side of your spine. Pinching in the low back means you went for height instead of length. Lower, lengthen, try again.