Locust Focus

About This Class

This flow class uses Locust Pose as its thematic throughline, teaching students to feel and carry the same external-rotation and shoulder-blade-depression action into virtually every pose — from Plank and Chaturanga to Crescent, Warrior Two, Triangle, Side Plank, and Upward-Facing Dog. The instructor opens with a warmup cycling between Downward Facing Dog and Plank to prepare the shoulders, then introduces Sphinx and forearm plank variations to wake up the belly and hip flexors. Full Locust Pose is established early as a muscular reference point, with particular attention to spinning the palms, hugging the upper arms into their sockets, and drawing the shoulder blades down the back. The middle of the class flows through sun-salutation-style rounds that integrate Locust Pose into each vinyasa, followed by standing sequences including Warrior One, Warrior Two, Triangle, Revolved Triangle, and a bound Side Angle variation. A wide-legged forward fold with a twisting counter-stretch provides relief, and the class closes with supine hip openers (Happy Cow, Supta Baddha Konasana), seated forward folds, and Savasana. Pelvic floor and low-belly engagement are consistently cued alongside the upper-body work, making this a genuinely full-body class with a strong emphasis on upper-back strength, posture, and chest opening.