Locust

Special notes on Single leg:

In the single leg version, the lifted leg must be minimum 45 degrees for the posture to be effective

Lifted knee must also be absolutely locked

Look forward in the mirror with the chin on the towel and make sure your foot is coming up over the top of your head so the hips are parallel to the floor

Special note on the set up:

It can be easier to set up the posture by lifting the hips up as shown above

Tuck the toes down to lift the hips up, then start walking the feet a couple steps forward to let the hips go even higher

At this point it is much easier to bring the arms under the body, then carefully let the hips descend on your arms

*The exact position of the palm can be different for different bodies, there should be pain in the elbows but never the wrists. Re-adjusting your arms a little up or down towards your hips in order to bring your wrists to a slightly different spot will usually take care of any wrist discomfort

Special notes on Both Legs:

Lips on the towel, relax the shoulders, make sure you lock the knees completely before you start lifting the legs off the floor, your knees should already be off the floor before you begin the posture

The knees must stay locked throughout the entire posture, it is the only way to improve your upper back strength in Locust, it is very difficult at first. 

Struggle harder, never give up!