Looks like a move right out of Cirque du Soleil! This Locust variation is all about spinal flexibility. If you have a flexible back, this pose will be even easier than regular Locust.
Strengthens torso and back
Burns stubborn back and torso fat
Srengthens arms and shoulders.
Improves the flexibility of the spine.
Builds stamina and endurance.
To learn this pose:
Begin lying on your belly. Roll over to one of your shoulders so you can bring both arms underneath you. There are two hand positions you can try, so see which one feels the most comfortable. Either interlace your fingers, clasp your palms together, and straighten your arms. Or keep your hands apart with either your palms facing up or pressed into the mat. Then roll your body so it’s resting on your extended arms. Make sure your chin is on the mat as well.
As you inhale, press into your arms with all your strength and lift both legs up as high as you can. If your upper body is strong and your back is flexible, lift your hips off the floor, so your spine is as upright as possible. Press your feet and thighs together.
Then bend your knees and lower your feet to your head. Stay like this for five deep breaths. Then lift your feet back up to the ceiling and slowly lower your body back to the floor. Release your back by coming into Child’s Pose.
16. Frog Pose| Mandukasana
Stretches the inner thighs, groins, and hips
Opens the chest and shoulders
Relieves stress, anxiety, and mild depression
Therapeutic for menstrual cramps
To learn this pose:
If you have sensitive knees, you may want to double up your mat, or place a blanket under your knees for this pose.
Walk your knees as wide apart from one another as they will comfortably allow, without straining, or torqueing, your knees or hips.
Flex your feet strongly and bring the inside edges of your feet to touch the mat. The angle in both the knees and ankles should be no greater than 90 degrees. If this position is comfortable, lower down to your forearms.
Keep the back of your neck long, with your gaze pointing down. Relax your belly and soften your heart, so your shoulder blades draw towards one another. Now, gently push your hips back and downwards.
Stay here for 2-5 minutes. If the sensations in your hips or groin begin to ebb, you can walk your knees further apart from one another to deepen thes tretch.