Countering the Guard: Locust Pose
November 03, 2011 
Carrisa 
Whether or not we play BJJ, Locust Pose is an awesome back strengthening posture. As we all know, Core strength is essential in both Yoga and Mixed Martial Arts; the stronger the center of the body is the better balance we have and our movements are much more efficient.
For those who spend hours in Guard, we need to create balance. We probably have abs of steel, hips that are flexible in one direction and shoulders that never touch the mat… over time, this will create discomfort and imbalance in the back, outer hips and shoulders. Locust pose will help prevent injuries and nagging pains.
So start by lying on the belly with the arms at our sides palms down – thumbs out. Activate the Glutes and legs for stability as we roll the shoulder away from the ears, squeezing the shoulder blades towards one another, and lifting the chest. Keep the neck aligned with the spine. Focusing on the Rhomboid Muscle between the blades.
Next, we can begin to lift the legs (imagine we’re ‘zipping’ up the legs). This brings a little more intensity to the pose, so move carefully. While we are hanging out here, we can turn the thumbs into the body, palms up, rotating the shoulders and arms as demonstrated in the picture. Hold for a few breaths, then relax the body and lower the head to one side, stretching the neck. Starting again, bring the head to center and work all the muscles in the back side of the body. Relax the body, turning the head to the other side.
Slowly press the hips back to the heels in Child’s Pose to stretch the back muscles.
Namossste’
Carrisa
Each Yogi assumes responsibility for their own practice. Yoga Untwisted will not be held responsible for any injury obtained while practicing these postures. Always honor your ability & limitations.
BJJ / MMA, Gentle Yoga, yoga 
Tags: Back, BJJ, Brazilian Jiu Jitsu, Guard, mixed martial arts 
i love Locust and it doesn’t show up in class very often!
would like to see more teachers teach it.
xo!