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what's up Yogi's and want to be Yogi's

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your friend Adrienne here with yoga with

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adriene today we're going to learn

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Shaolin Bassano or the locust pose as

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part of our foundations of yoga series

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this is a great posture for the back

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particularly if you are wanting to

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strengthen the lower back

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great for the booty honestly this is a

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great full body strengthener is also

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really great for the nervous system and

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the immune system and overall I think a

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great pose for anxiety and just kind of

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a good asana to lift your spirits

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so put on something comfy and hop on the

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mat and let's learn locust pose

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so to begin we're going to come on to

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Zebedee yeah taking a second to draw the

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palms underneath the shoulders here and

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draw the toes or the heels in line with

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the hip points great then I'm going to

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take a second to loop the shoulders here

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forward up and back and imagine my

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elbows that are hugging it in my side

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body are like little grasshopper legs

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right locust Oh

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grasshopper little grasshopper legs are

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pulling back can you tell I come from a

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kid yoga background oh that's good for

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all of us though okay so I'm just taking

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a second here in a nice little baby

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backbend to lengthen through the crown

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of the head and find a little lift in

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the heart

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I'm not putting in fact everyone lift

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your palms foundations of yoga find your

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foundation so I'm not putting a bunch of

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weight into the palms here but I'm just

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checking in a couple of action points

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press into the tops of the feet press

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into the pubic bone so pelvis to the

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earth should all the shoulders away from

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the ears and then we already talked

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about elbows hugging in and drawing back

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so one more breath here

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great last point of action here I'm

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going to press into the tops of the feet

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and try to lift the legs so I'm pressing

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into the pelvis lifting the legs so just

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kind of kick connecting checking in with

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that activity and then exhale release

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we'll come on to the right here air here

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right ear here and just rest great now

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for a locust variation so I'm going to

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send the fingertips back palms face down

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so eventually we'll get to palms face up

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but I'm going to lift the chin lift the

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heart inhale in as you exhale find that

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lift again this time using the palms to

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kind of pressing up press up and out of

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breathe now inhale in again and on your

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next exhale let the legs lift up now

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press into your foundation find that

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energy between the inner thighs as if

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we're hugging them together but I'm

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still keeping my heels and

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with the hit points for now draw the

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shoulders away from the ears and again I

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like to teach this with the fingertips

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or the palms pressing up and out of the

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earth so that I find that length here in

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the neck create one more breath and then

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exhale rest and release come onto the

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left ear now opposite ear and you can

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shake the hips a little left to right

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beautiful inhale bring it back to Center

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press into the pubic bone so pelvis to

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the earth

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now I'm not clenching in the buttocks

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here so that's why I like pressing into

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the pelvis because when we just clench

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the buttocks and then we try to lift

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this not good for the lower back so

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press the pelvis into the earth tuck the

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chin into the chest as you lift the head

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now this time we're going to inhale in

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exhale lift the legs beautiful now I can

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stay here working on building strength

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in the back body and just full body

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awareness or I can inhale in again and

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exhale flip the palms send the

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fingertips towards the backs of my legs

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breathing here spread the fingertips

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spread the toes and then exhale release

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right ear to the earth all relaxed shake

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the hips a little left to right

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let's check it out again pressing the

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pelvis into the earth

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I'll bring the head back to Center this

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time we're going to go full on mission

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impossible with the exhale so I'm going

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to inhale and find my integrity find my

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foundation and on an exhale lift breathe

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traditionally we turn the palms face up

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but as a beginner I actually like palms

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down because I remember pressing up and

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out of the earth to find that extension

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breathing here and on an exhale we

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release left ear to the earth shake the

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hips soften everything and one more

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little variation for fun to close it out

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so press the pelvis in press into the

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tops of the feet lift the head this time

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I'm going to inhale in exhale lift the

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legs and then I'm going to crawl my

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fingertips behind the ears and reach the

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arms forward as I hover inhale lift and

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lengthen and exhale inhale and exhale

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spread the fingertips and toes pressing

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into the pelvis one more breath we might

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draw a line with the nose just look

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forward slightly careful not to crunch

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here and then on an exhale we release

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palms come underneath the shoulders here

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and we counteract coming up to all fours

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walk the knees in towards the centerline

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bring the belly to the thighs oh and

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sink it back into balasana three to five

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breaths here breathing into the back

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body

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sweet then we'll tuck the chin into the

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chest and slowly roll her up alright so

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that was the foundations of locust pose

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or shall emboss onna as I said before

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it's a great posture to just kind of

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lift your spirits give the body a little

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energetic cleanse great for the lower

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back and we'll talk more about the

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benefits of this posture over on the

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website hop on the newsletter if you

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like yoga with Adriene comm subscribe to

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us on Twitter at yoga with Adriene yeah

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just at yoga theater that's the deal

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right okay love you guys leave questions

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comments below and we'll see you next

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time in almost eight

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you

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you