Full Locust Pose

A woman in workout attire practicing yoga or pilates on a wooden floor, lying on her stomach with her arms raised and extended, and legs lifted and straightened.

Where is the Primary Focus? The entire posterior chain: upper back, glutes, hamstrings, and the often-neglected muscles hugging the spine.

Where Does the Posture Provide Maximum Benefits?

  • Upper back: Combats hunching by strengthening rhomboids and trapezius.

  • Glutes & legs: Builds power for running, jumping, and daily movement.

  • Spine: Creates space between vertebrae while improving posture.

When and Where Could I Feel the Stretch?
A deep pull along the front of the thighs (hip flexors) and a fiery engagement in the upper back, like someone is drawing your shoulder blades together with invisible strings.

Why Should I Do This Posture?
Full Locust is the spine’s unsung hero. While Locust prepares the body, this full expression demands everything: strength to lift, flexibility to extend, and focus to stabilize. It’s where the "Stretch back to go up" philosophy shines brightest.

Unlike its gentler sibling, Full Locust requires brute strength — but never at the expense of alignment. The challenge? Lifting both legs without:

  • Arching the lower back (hello, compression).

  • Letting the legs splay outward (those glutes must work).

  • Holding your breath (common when we grit our teeth for "just one more second").

Yet within this intensity lies magic. When done right, Full Locust can feel like flying — chest buoyant, legs light, spine elongated.

How Can I Improve?

The Lift:

  • Stretch your legs back (as if reaching through the wall behind you), then lift them from that extension. Stretch your arms as far out and as far up as you can get them.

  • Keep the tops of your feet pointing down — this stops your legs from externally rotating.

The Refinement:

  • Imagine you are squeezing a block between your thighs to engage more muscles.

  • Press your pubic bone into the mat to protect the lower back.

The Mindset:

Full Locust humbles even advanced practitioners. Some days, your legs soar; others, they hover stubbornly. Progress isn’t linear. Celebrate:

  • Micro-lifts: Even a centimeter higher than last week counts.

  • Endurance: Holding for 5 breaths with perfect form is better than 10 with strain.

  • Curiosity: "What if I lift just my left leg an inch higher?" 

Final Thought:

Full Locust isn’t about how high you lift — it’s about how you lift. It teaches us to channel effort with precision, to find strength in stillness, and to laugh when our legs defy gravity’s rules. Today’s "stuck" is tomorrow’s breakthrough.

"Can I lift with more joy than struggle?" That’s the real question.