Skiptocontent4LocustPoseVariationsandHowtoPracticeThemHappinessLifestyleLocustPoseorSalabhasanaisapowerfulbackbendperformedwhilelyingonthestomach.Thisposturestrengthenstheback,stretchestheanteriorspine,openstheheart,andhelpsthepractitionerovercomefear.Modificationsforthisposecanmakeitmorecomfortable,orcanalsotakeittotheadvancedlevelforadeeperbackbend.Practicedwithintegrity,thisposturehasmanyhealthbenefitstotheyogi.AfteryourLocust,takeamomenttorestonyourabdomenwithyourheadturnedtothesideandyoureyesclosed.1.Level1:AirplaneLocustLyingfacedownwithyourforeheadonthemat,extendyourarmsoutinfrontandyourfeetlongbehindyou.TakeafullInhaleandexhale.Onthenextinhalation,liftbotharmsandlegsashighaspossible,squeezingfromthelower,middle,andupperback.Rolltheshouldersdownandback,keepingtheneckinaneutralposition(gazeslightlyinfrontofyou),andholdforthreetofiveabdominalbreaths.Balanceonthepelvis,keepingthearmsbytheearsandthefeettogether.Exhale,slowlyrelease,andrepeat.2.Level2:HandsClaspedBehindLocustCredit:JuliaLeeLyingonyourstomachwithyourforeheadonthemat,placeyourarmsstraightbehindyourback,palmstogetherandfingersinterlaced.Zipupthefeet,knees,andthighs.Takeafullinhaleandexhale.Onthenextinhalation,liftupyourlegs,head,andchestashighaspossible.Keepyourhandsclasped,armsandwristsstraight,rollingtheshouldersdownandback.Takethegazeupwardtoslightlyextendtheheadandneck.Exhale,slowlyrelease,andrepeat.3.Level3:TraditionalLocustCredit:MtnTownMagazineLyingwithyourfacedownandyourforeheadonthemat,workyourarmsunderyourbody,claspingthehandstogether,yourthumbsnexttoeachotherandfacingdown.Straightenthearms,positioningtheforearmsandelbowsunderyourbody.Bringyourchintothemat,andtakeafullinhaleandexhale.Onthenextinhalation,liftthelegsashighaspossible,counteringthecontractionbypushingyourhandsandforearmsintothemat.Thelegscanbeparallel,hipdistanceapart,or(moreadvanced)zippeduptogether.4.Level4:Advanced,FeettoHeadLocustCredit:LongevityLiveFromtheTraditionalLocustposition,bendthekneesandlowerthefeetasclosetoheadas