The locust pose is fully powered position that requires strength and control of the body. The backward hold of the arms will open the chest and heart and help with poor posture and back pain.
Step 1- Lie face down on a mat, with your arms by your sides, palms up. Relax your trunk and legs. Breathe in, engaging your abdominals before you begin to move.
Step 2- Lift your head, lengthening your neck. Raise your shoulders off the floor, rolling your palms in to face your thighs, and draw your legs together to engage your glutes. Use your abs and lower back to control the movement.
Step 3- Hold briefly, ensuring you maintain abdominal engagement, spinal length, and hip alignment, then return to the start position slowly and smoothly.