PA-0096
At a glance
The second half of this Locust pair, moving the hands to beside the ribs and lifting the chest along with the legs, closer to the full-body lift of general Locust Pose. The shift in hand position from A to B changes the available leverage and adds the chest to what was primarily a leg-focused lift.
“Let the chest join the lift now, turning the palms to change the leverage.”
Essence
The transition from A to B is a genuine shift in what the pose is asking for, not simply "the same thing, but higher." Understanding that the chest joining the lift changes the whole mechanics, redistributing effort from the legs alone to the whole posterior chain, helps this variation land correctly rather than blurring into a repeat of A.
Intention
To lift the chest along with the legs from a prone position, hands repositioned beside the ribs, building on the leg-focused work of Locust A.
What this pose develops
Physical
- •Whole posterior chain engagement, extending A's leg-specific focus
- •Back extensor strength through the added chest lift
- •Shoulder and upper back engagement through the repositioned hands
Mental
- •Recognizing a genuine shift in a pose's demand, not treating it as a simple repeat
- •Sustained effort across a now fuller-body lift
Teaching concepts
- •Cueing the hand reposition explicitly as part of what makes this pose different from A
- •Reading whether the chest lift is genuinely added or whether the pose has just become a higher version of A without the chest engaging
How to practise
- 1From Locust A, or a fresh prone position, bring the palms to beside the ribs.
- 2On an inhale, lift both the chest and legs together.
- 3Press through the hands, using that press to support the chest's lift.
- 4Keep the legs lifted together, matching the effort given to the chest.
- 5Hold for five breaths, gaze to the nose, then release with control.
Alignment exploration
Instead of searching for the “correct” position, notice:
- •Palms positioned beside the ribs, a genuine shift from A's position near the hips.
- •Chest and legs lift together, neither one dominating the effort.
- •Neck stays long, not straining upward.
Breath
Ujjayi breath, sustained through a hold that now asks for coordinated effort across more of the body than Locust A did.
Teacher’s eye
Make sure the chest is genuinely joining the lift, not just that the legs are going higher than they did in A. The hand reposition should correspond to a real change in what's being asked of the body.
Student practice
Reflect after practising:
- •This is a different pose from A, not just a bigger version of it. Notice how the changed hand position shifts where the effort comes from.
- •Match your effort between the chest and legs. Neither should carry all the work.
Common movement strategies
Rather than mistakes, you may notice:
- •Build full comfort with Locust A before adding this variation, since B depends on the strength and body awareness established there.
Modifications
- •A gentler combined lift, prioritizing coordination between chest and legs over maximum height in either.
Completion check
- ✓Release down with control, resting fully before moving to the next pose in the sequence.
Related poses
Prerequisites
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Complements
Alternatives
Progressions
Regressions
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