Is it a bird, is it a plane or is it a BYC hot yogi in full locust pose or, as our awesome teacher Andy calls it, the No One Puts Baby In The Corner Pose…! Why? Well, she might have a Patrick Swazye under her, but how beautiful is Jennifer Grey’s mid-air full locust! So everytime you prepare to go into locust, why not play ‘Time Of My Life’ in your head and give Baby a run for her money! We know for some of you this is going to be of no help at all… but for all your Dirty Dancing fans… trust us, it adds a little magic to this tough little pose! So lets fly…

1) If you are close to your neighbour, try to move yourselves one up/one down, to give each other room to spread your wings! Lying on your towel, chin on the floor, legs together, feet pointed. Bring you arms out, like the wings of a majestic bird or jet plane, or as the dialogue says a ‘Boeing 747’. Palms down and fingers together.

2) Engage your arm and leg muscles. The tighter (more engaged) you are, the lighter you are and the higher you’ll fly! Legs and feet together as if you have one leg. Toes pointed, knees locked, solid.

3) As with all postures, breath is key. Look up to the ceiling, take a deep in through your nose and lift your head, arms, body & legs off the floor in one movement with the inhale.

4) Continuously look up to the ceiling. Looking up helps to achieve the arc of the pose.5) To lift your arms, think of stretching your elbows back, then up. Your finger tips should be as high as the top of your head. The palms should still be facing the floor.

6) To lift the chest, focus on activating the muscles of your upper back and feel like you

are pushing your spine down to your chest (only you’re going up). Bring your arms up and back, squeezing your shoulder blades together. Make sure your arms are still out to the side like the airplane/bird/’Baby’ that you are. For beginners, if this posture seems like a no-win battle, take a few classes focusing more on the upper body, lifting and arching the back. Once you have this you can then go back and pay equal attention to the legs again.
7) To lift the legs, make sure they stay together, squeeze them together, so you have one leg. Engage your thighs and your butt! Rajishree Choudhury’s note on this posture is that the body should always be higher than the feet.

8) Legs are up and together, chest is up, chin is up, only your hip bones should be on the floor, but you still need to breathe. Holding your breath is not going to help your posture. If you are struggling to get full breaths, try 80/20 breathing; inhaling and exhaling only 20 percent of your lung capacity on each breath, keeping 80 percent in your lungs.

9) Now we are up, let’s try to lift up that little bit higher, lift and peel your upper body of the mat, core engaged, spine arching, check your legs are still squeezing together and your bum is engaged, look up, body come one more time…..

10) Slowly release and come down. How we come in and out of the postures is just as important as the postures themselves. So lets not catapult ourselves out, flinging oursleves out for a crash landing on the mat. Slowly release the muscles and lower yourself down with control.

11) Relax, breathe… we are about to do it all again.

full locust pose


Tones muscles of the abdomen, upper arms, hips and thighs.
Increases spinal strength and flexibility.
Improves flexibility and tone of spinal muscles.
Helps relieve and prevent lower backache.
Helps cure or relieve lumbago, rheumatism, arthritis and menstrual problems.
Helps cure loss of appetite.
Helps correct bad posture.
Improves function of liver and spleen.
Strengthens deltoids, trapezius and triceps.
Compresses and opens spine.
Relieves cervical spondylitis.

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