Intermediate

Locust Pose with Clasped Hands

This Locust variation clasps the hands behind the back and reaches them toward the heels, adding shoulder extension and a strong chest opening to the posterior-chain lift. It builds mid-back and rear-shoulder strength while stretching the front of the shoulders and chest. It is an excellent antidote to rounded, desk-bound posture.

Equipment
Body Weight
Body part
Back, Shoulder
Type
Strength, Stretching, Yoga
Browse by movement
Hinge
Muscles worked
Target
Erector Spinae, Gluteus Maximus
Secondary
Deltoid Posterior, Trapezius Middle, Trapezius Lower
Tertiary
Biceps Femoris, Pectoralis Major Clavicular

How to do it

  1. 1

    Lie face down and interlace the fingers behind the lower back.

  2. 2

    Lengthen the legs and rest the forehead lightly on the mat.

  3. 3

    Inhale and lift the chest, arms, and legs, drawing the clasped hands back toward the heels.

  4. 4

    Squeeze the shoulder blades together and roll the shoulders open away from the ears.

  5. 5

    Keep the legs active and the gaze slightly forward for three to five breaths.

  6. 6

    Release the hands and chest down slowly, then rest and shake out the shoulders.

Tips

  • Draw the shoulder blades down and together rather than shrugging the hands upward.
  • Keep the neck in line with the spine; lift the chest instead of throwing the head back.
  • Lengthen the tailbone toward the heels so the lift spreads across the whole back.
  • Use a strap between the hands if the fingers will not comfortably interlace.

Variations

Common mistakes

  • The elbows stay bent so the clasp travels nowhere, and with no shoulder extension the variation gives nothing the plain version does not.
  • The legs are forgotten once the arms are clasped, and a locust with dead legs loads the low back instead of spreading the lift across the glutes and hamstrings.
  • Height becomes the goal, so the lift comes from cranking the low back rather than from reaching the chest forward and the clasp back.
  • The hands interlace with the same finger on top every time, which over months settles one shoulder into a little more rotation than the other.
  • The chest lifts on the inhale and sinks on every exhale, so the hold turns into a series of half reps instead of one steady extension.

Frequently asked

How many rounds of locust with clasped hands should I do?
Three rounds of three to five breaths, resting with the arms down and the head turned to one side between them, two or three times a week. Swap which finger sits on top of the interlace each round. Progress by straightening the elbows further and reaching the clasp closer to the heels rather than by lifting higher, since height is not what this variation is for.
How do I make locust with clasped hands easier or harder?
Easier: keep the legs on the mat and lift only the chest and arms, so the whole effort goes into shoulder extension, and let the forehead hover a little off the floor rather than chasing a high chest. Harder: hold for eight breaths, reach the clasp toward the heels until the elbows lock straight, add a fourth round, or move on to Bow Pose, where the hands catch the feet instead of each other.
What is this locust variation good for, and who should skip it?
Clasping the hands adds shoulder extension and a chest stretch to the usual back and glute work, so it strengthens the mid-back and rear shoulders in the same breath as it opens the front of them, which is a rare combination and a real counter to desk posture. Skip it if the shoulders pinch when the arms go behind you, or if your low back hurts in extension; plain locust gives you the back work without the shoulder demand. Lying face down also rules it out in pregnancy.

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