Locust pose

Helps digestion and counteracts flatulence. Makes the spine more flexible, and strengthens the lumbar region. Prevents the occurrence of a herniated disc.

1. Lie on your stomach, and keep your eyes on the floor with arms back along your sides and the backs of your hands on the floor.
2. Breathe in, and lift your head, chest, and legs up off the floor. Feel the strong support from your deep pelvic and abdominal muscles. Press your feet backward. Be strong in your legs, and keep your feet and knees together. Hold the position for five deep breaths.
3. Breathe out, come down again, and place your hands at waist-height with your palms on the floor.
4. Breathe in, and repeat the movement, now with your palms on the floor.
5. Do a Vinyasa and come forward from theDownward-facing dog to stand on your knees.