Things You'll Need:
- Loose, unrestrictive clothing
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Step 1
Lie facedown on the floor. Clench your hands into fists and hold them together underneath your thighs, with your wrists in contact with one another. Keep your legs straight.
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Step 2
Draw as deep a breath as you can and hold it. Rest your chin against the floor and lift your legs straight up behind you, going as high as you can manage. Do not bend your knees.
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Step 3
Hold the pose for a count of five.
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Step 4
Lower your legs while you exhale. Your legs should return to the floor gradually, not suddenly. Repeat this no more than three times during your first attempt and no more than four times during subsequent attempts.
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Step 1
Give the half locust position a try if you're new to yoga or the full locust is beyond your skill level. The half locust is identical to the full locust, except you only raise one leg at a time, alternating from leg to leg as you go.
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Step 2
Try the triangle pose to work your lower back. Begin with the basic downward dog-facing pose. Keep your feet spread shoulder width apart and put your hands on the floor at a matching shoulder with, forming your body into a standing triangle. Then, move your left foot forward about 3 feet, bring your hand back to touch it and stretch out your front leg without bending your back.
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Step 3
Use the so-called cobra pose (also known as "bhujangasana"). Fold up your arms, lie facedown and rest your head in your arms. Then, push up using your hands, curling your upper body while keeping your lower back and legs perfectly straight.
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Step 4
Find more helpful yoga techniques to tone your back at ABCofYoga.com.
