Thursday, September 24, 2020

Supported Locust -One Leg Up

The Supported Locust, with one or both legs up is a deeply restorative pose, which works as a gentle backbend.

Props Required P:- 1 bolster /  2 thickly folded blankets, 1 block

Organising the Pose

  1. Make a ramp with a bolster by vertically placing a block beneath it to give it an inclination.
  2. Move yourself slightly to its right as you come to lie on your belly, placing as much of your left leg up the bolster ramp as you comfortably can.
  3. You can also place a partly rolled blanket at the tops of the thighs to guide the hips back into their sockets and support the front hip bones.
  4. For a gentler backbend go further to the front of the mat so that less of the left leg is lifted by the bolster.
  5. Support your forehead with a blanket so that you can easily breathe and have a soft cushion below the forehead. Place your hands wherever they are comfortable.
  6. Repeat on the second side and then take both the legs up for a gentle, symmetrical backbend.

Use of Props-

  • Go into a deeper backbend by raising the prop beneath your leg by coming closer to the reclining bolster.


  • Quietens the brain and relaxes the nervous system
  • Reduces distress and anxiety
  • Reduces tension in the muscles of the back, releasing the lower back.

This pose can be added at the end of your practice or even done on a day when you feel specifically stressed and need to unwind.


Neelanjana Bharadwaj– Yoga Expert


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