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

your friend Adrienne here with yoga with

adriene today we're going to learn

Shaolin Bassano or the locust pose as

part of our foundations of yoga series

this is a great posture for the back

particularly if you are wanting to

strengthen the lower back

great for the booty honestly this is a

great full body strengthener is also

really great for the nervous system and

the immune system and overall I think a

great pose for anxiety and just kind of

a good asana to lift your spirits

so put on something comfy and hop on the

mat and let's learn locust pose

so to begin we're going to come on to

Zebedee yeah taking a second to draw the

palms underneath the shoulders here and

draw the toes or the heels in line with

the hip points great then I'm going to

take a second to loop the shoulders here

forward up and back and imagine my

elbows that are hugging it in my side

body are like little grasshopper legs

right locust Oh

grasshopper little grasshopper legs are

pulling back can you tell I come from a

kid yoga background oh that's good for

all of us though okay so I'm just taking

a second here in a nice little baby

backbend to lengthen through the crown

of the head and find a little lift in

the heart

I'm not putting in fact everyone lift

your palms foundations of yoga find your

foundation so I'm not putting a bunch of

weight into the palms here but I'm just

checking in a couple of action points

press into the tops of the feet press

into the pubic bone so pelvis to the

earth should all the shoulders away from

the ears and then we already talked

about elbows hugging in and drawing back

so one more breath here

great last point of action here I'm

going to press into the tops of the feet

and try to lift the legs so I'm pressing

into the pelvis lifting the legs so just

kind of kick connecting checking in with

that activity and then exhale release

we'll come on to the right here air here

right ear here and just rest great now

for a locust variation so I'm going to

send the fingertips back palms face down

so eventually we'll get to palms face up

but I'm going to lift the chin lift the

heart inhale in as you exhale find that

lift again this time using the palms to

kind of pressing up press up and out of

breathe now inhale in again and on your

next exhale let the legs lift up now

press into your foundation find that

energy between the inner thighs as if

we're hugging them together but I'm

still keeping my heels and

with the hit points for now draw the

shoulders away from the ears and again I

like to teach this with the fingertips

or the palms pressing up and out of the

earth so that I find that length here in

the neck create one more breath and then

exhale rest and release come onto the

left ear now opposite ear and you can

shake the hips a little left to right

beautiful inhale bring it back to Center

press into the pubic bone so pelvis to

the earth

now I'm not clenching in the buttocks

here so that's why I like pressing into

the pelvis because when we just clench

the buttocks and then we try to lift

this not good for the lower back so

press the pelvis into the earth tuck the

chin into the chest as you lift the head

now this time we're going to inhale in

exhale lift the legs beautiful now I can

stay here working on building strength

in the back body and just full body

awareness or I can inhale in again and

exhale flip the palms send the

fingertips towards the backs of my legs

breathing here spread the fingertips

spread the toes and then exhale release

right ear to the earth all relaxed shake

the hips a little left to right

let's check it out again pressing the

pelvis into the earth

I'll bring the head back to Center this

time we're going to go full on mission

impossible with the exhale so I'm going

to inhale and find my integrity find my

foundation and on an exhale lift breathe

traditionally we turn the palms face up

but as a beginner I actually like palms

down because I remember pressing up and

out of the earth to find that extension

breathing here and on an exhale we

release left ear to the earth shake the

hips soften everything and one more

little variation for fun to close it out

so press the pelvis in press into the

tops of the feet lift the head this time

I'm going to inhale in exhale lift the

legs and then I'm going to crawl my

fingertips behind the ears and reach the

arms forward as I hover inhale lift and

lengthen and exhale inhale and exhale

spread the fingertips and toes pressing

into the pelvis one more breath we might

draw a line with the nose just look

forward slightly careful not to crunch

here and then on an exhale we release

palms come underneath the shoulders here

and we counteract coming up to all fours

walk the knees in towards the centerline

bring the belly to the thighs oh and

sink it back into balasana three to five

breaths here breathing into the back

body

sweet then we'll tuck the chin into the

chest and slowly roll her up alright so

that was the foundations of locust pose

or shall emboss onna as I said before

it's a great posture to just kind of

lift your spirits give the body a little

energetic cleanse great for the lower

back and we'll talk more about the

benefits of this posture over on the

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right okay love you guys leave questions

comments below and we'll see you next

time in almost eight

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