Locust Pose Variation
What it does: Moving in locust pose discourages you from holding your breath or straining your back. As with mountain pose, moving the arms can also relax your shoulders. And turning your head from side to side can release any tension you might be carrying in your neck.
How to do it: Lie on your belly with your arms by your side and your right cheek on the mat. Inhale, lift your chest up and look forward (without straining your neck). At the same time, swing your left arm forward (keeping it straight and off the ground) and lift your right leg off the mat (keeping the leg straight). Exhale, return to the starting position, except with your left cheek on the mat. On your next inhale, repeat, with your right arm forward and your left leg off the mat. This time, end with your right cheek on the mat. Repeat, alternating arms and legs.
How to get better: Don’t undo the benefits of movement by rushing or straining. Make the movements as fluid as possible, especially in your shoulders and neck. Also, pause at the end of your exhale to allow your back, legs, and arms to completely relax before moving onto your next inhale. Other variations include lifting your arm and leg on the same side, and swinging both arms forward as you lift both legs.
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