Dragonfly is a very difficult position, combining arm balance and twisting
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It has many elements that are inherently challenging
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You have to be able to practice arm balance well, as well as side crow and dove
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In order to keep the legs upright, the hips and hamstrings must also be flexible
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It’s not an easy position to master
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But it’s still possible to keep practicing
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Don’t focus too much on goals in yoga practice
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Focus on the process
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When you are ready to enter Dragonfly pose, you need to prepare your body, as well as the ways to enter and exit
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Name: dragonfly, grasshopper goal: core, strength level: Advanced benefit: dragonfly is considered to be the peak position
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It opens up the hips and pelvis and acts on the arms, shoulders and upper back at the same time
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In order to accomplish it, you have to enhance your strength, flexibility and balance
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Practicing it will help further develop these abilities and your focus
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Standing, transfer your weight to your right leg and move your left ankle over your knee to your right thigh
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Your shins will be parallel to the floor
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This change is the same as when you practice the one legged crow pose
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Bend forward and place your palms on the floor
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Bend your right leg (standing leg) and twist your torso to the right, moving your hand to the palm of your hand in line with the side of your right foot, similar to the position of your side crow arm
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Bend the elbow to the position supported by the four pillars, and place the sole of the left foot on the shelf formed by the left upper arm
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Try to get the foot as high as possible on the arm
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Place the right thigh on the left upper arm as well
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Lean forward, straighten your right leg to one side, lift your right foot off the floor and put your weight on your arm
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When you come out, bend your right knee and put your right foot back on the floor
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Then practice on the other side
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Common mistake insufficient warm-up: you must warm up completely before entering the posture, because it requires great flexibility in the hips and hamstrings
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When not ready, do not try to force the joint to bend into position
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Foot off arm: if you practice this pose without enough flexibility, you may find it difficult to put your foot on your arm
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This can lead to falls
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There is no beginner’s version of this pose, but the side crow pose is a good preparation
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It gives you a sense of how much you have to twist your torso and how to lean forward to get your feet off the ground
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If it’s hard, don’t worry
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There are many factors that make this position work, and the hips may be more flexible on one side and tight on the other
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There is a kind of posture in Yin Yoga, also called Dragonfly style
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Yin yoga posture is sitting and standing forward bending, which is very different from this posture
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Safety and precautions: if your lower back, hip, shoulder, wrist or neck are injured, please avoid practicing this position
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Make sure you have the power and flexibility you need to prepare
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If you feel severe pain, stop
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It is not recommended to practice this posture during pregnancy
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Try to incorporate this and similar postures into the following exercises: 1
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Yoga arm balance sequence
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2
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Yoga arm strength sequence
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3
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Yoga abdominal muscle training.
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