PA-0093
At a glance
A prone backbend from this room's fixed sequence, arms extended out to a T shape, lifting the chest, arms, and legs together, held for a set count. It's a full-body strength pose, related to the general Locust Pose but with a distinct arm position that changes the balance and shoulder demand.
“Lift the arms and legs together, like an airplane taking off.”
Essence
The T-shaped arm position here asks something different of the shoulders and upper back than the arms-back position in general Locust Pose. Keeping the arms actively lifted and extended, rather than letting them droop as fatigue sets in, is what maintains the pose's actual shape through the full count.
Intention
To lift the chest, arms, and legs simultaneously with the arms extended in a T shape, building whole-body strength held to a specific count.
What this pose develops
Physical
- •Back extensor strength
- •Shoulder and upper back engagement through the T arm position
- •Glute and hamstring strength lifting the legs
Mental
- •Sustained effort through a demanding, timed hold
- •Whole-body coordination
Teaching concepts
- •Cueing the arms to stay actively extended, not drooping as the count continues
- •Reading whether the legs are staying lifted through the full duration or dropping early
How to practise
- 1Lie on the belly, arms extended straight out to the sides in a T shape.
- 2On an inhale, lift the chest, arms, and legs all together.
- 3Keep the arms actively reaching out to the sides, not drooping down.
- 4Keep the legs lifted and active, inner thighs drawing together.
- 5Hold for the full count, breathing steadily, then release down with control.
Alignment exploration
Instead of searching for the “correct” position, notice:
- •Arms extended actively out to the sides, staying lifted through the full hold.
- •Legs lifted and engaged, not dropping before the count ends.
- •Neck long, gaze down rather than straining forward.
Breath
Steady breath through the held count, since the pose's static nature makes breath control more noticeable than in a dynamic movement.
Teacher’s eye
Notice whether the arms are staying lifted through the entire count, or beginning to droop partway through. That drooping is a common, early sign of fatigue, and it's worth naming as expected rather than something to feel bad about.
Student practice
Reflect after practising:
- •If your arms start drooping partway through the hold, that's a normal sign of fatigue, not a failure. Try to bring them back up rather than letting them stay down.
- •This pose asks a lot of the whole back body at once, similar to general Locust Pose, just with a different, equally demanding arm position.
Common movement strategies
Rather than mistakes, you may notice:
- •Build strength and endurance gradually, holding for shorter counts initially and increasing duration as the whole-body engagement becomes more sustainable.
Modifications
- •A shorter hold time for beginners, building toward the full count over time.
- •Arms alongside the body instead of extended in a T, for a gentler variation.
Completion check
- ✓Release down with control, resting the head to one side before moving to the next pose in the sequence.
Related poses
Prerequisites
Complements
Alternatives
Progressions
Regressions
Related movement concepts
Search tags
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