• Strengthens the posterior chain—the back, glutes, hamstrings and calves.
  • Opens up the chest and the fronts of the shoulders.
  • Realigns the shoulders and shoulder blades.
  • Improves posture.


  • Can help to alleviate upper and lower back pain.

Skill Level

  • Beginner


  • Lower Back Strength

Yoga 15 Series


  • Lie face down on the mat with your feet hip-width apart and your arms resting by your sides, palms facing up. 
  • Lift your chest, hands, arms and feet off the mat, draw your shoulders back. 
  • Push through the balls of your feet and look straight down at the mat. 
  • Hold the pose for 5 deep breaths, in and out through your nose.
  • Take a deep breath in. Exhale, come down to the mat and rest one cheek on the mat.
  • Rock your hips from side to side to release your lower back.
  • Bring your hands underneath your shoulders and push back to Child's pose.


Beginner Locust Pose
  • Lie face down on the mat and rest your arms by your sides, palms facing up. On an inhalation, just lift your chest, hands, arms off the mat. Lengthen your neck and look at the ground a few inches in front of you. Hold the pose for 5 deep breaths.


Locust Pose
  • To increase the intensity of the pose, interlace your fingers at the base of your spine and draw your shoulders back. Relax the muscles in your face and hold the pose for 5 breaths.


  • Avoid this pose if you have a lower back or shoulder injury.