Dragonfly Pose is a peak yoga pose that requires plenty of balance, strength, and flexibility. If you think you’re there, give it a try!
Dragonfly Pose (Maksikanagasana) – also sometimes called Hummingbird Pose or Grasshopper Pose – is a challenging arm balance and twist pose that looks as beautiful as it is difficult! This tricky pose builds strength throughout the upper body – including the arms, shoulders, chest, upper back, and core, while also offering a nice stretch to the hips and pelvis.
Make sure you are comfortable with other arm-balance poses such as Eight Angle Pose and Side Crow before attempting this one. You will also need sufficient flexibility in the hips and hamstrings. As with any advanced yoga pose, it is very important that you are fully warmed up before entering Dragon Fly Pose.
To prepare for this pose, start with some forward folds, splits, core warmup poses such as Chaturanga, and Crow Pose. You can also do Half Lord of the Fishes to help loosen and warm up the spine. If you have trouble with getting your hips off the floor, you may want to try placing your hands on blocks. You may also find it easier to work your way into the pose starting from Half Lord of the Fishes Pose instead of Mountain Pose.
Those with injuries to the lower back, hips, shoulders, wrists, or neck, or those who are pregnant, should avoid this pose.
How to Do Dragonfly Pose:
- Begin in Mountain Pose. Shift your weight into your right leg and cross your left leg above the knee so your shin is parallel to the floor.
- Bend your right knee to about a 90-degree angle, as if you were sitting in a chair, and twist your upper body towards the right.
- Place the arch of your left foot as close as possible to the left armpit or at least on the mid tricep. Getting the foot high up on the arm will result in greater stability.
- Lower both palms toward the floor and use the back of both arms to support the body. Set up looks like a Chaturanga twisted off to the right. The left arm supports the left leg, and ideally, you will use your core instead of resting body weight on the right arm.
- Extend the right leg and allow it to act as a “stopper” for the left foot providing a solid structure. Hold for 5 to 10 breaths before placing both feet back on the floor and returning to Mountain.
- Repeat on the other side.
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