Locust A

The palms pressing down aren't just a hand position, they're an active source of leverage that helps lift the legs higher. Treating the arms as passive, simply resting alongside the body, misses the actual mechanism this variation is built on.

To lift both legs together from a prone position, using the arms pressed alongside the body as active leverage.

1. 1Lie on the belly, arms alongside the body, palms pressing down near the hips.
2. 2On an inhale, lift both legs together, keeping the chest relatively low.
3. 3Press the palms down actively, using that press to help lift the legs higher.
4. 4Keep the legs together, thighs lifting as high as the strength allows.
5. 5Hold for five breaths, gaze to the nose, then release with control.

Instead of searching for the “correct” position, notice:

• •Palms press down actively, not resting passively.
• •Legs stay together throughout the lift, not separating.
• •Chest stays relatively low, keeping the focus on the legs rather than blending into a full backbend.

Ujjayi breath, sustained through the hold, with the active press of the palms often becoming more noticeable as fatigue builds in the legs.

Look at whether the palms are actively pressing or simply resting on the floor. That active press is a meaningful part of how this variation lifts the legs higher, and it's an easy detail to lose focus on.

Reflect after practising:

• •The press through your palms is doing real work here, not just providing balance. Notice that active engagement.
• •Keeping the chest relatively low is intentional in this variation. The legs are the focus.

Rather than mistakes, you may notice:

• •Practice the palm press in isolation, without lifting the legs, to feel how that specific engagement changes the sensation through the low back and shoulders.

• •A gentler leg lift, not pressing for maximum height, for anyone building low back and glute strength gradually.

• ✓Release the legs down with control, resting before transitioning to Locust B.