Mastering the Dragonfly Pose with 5 Key Points

I recently listened to a podcast where Spotify founder and CEO Daniel Ek said, “Shoot the moon.” Even if you miss, you will land in the stars. In the first lesson of the month (Color Yoga), Matt explains what color yoga is. You do this by making the right moves that inevitably make sense. How does this apply to Dragonfly Pose? Well, fracture, this problem is an open hip and arm balance involving the spine. Matt’s approach is to create and strengthen the necessary movements in the body through practice and repetition.

Maksikangasana is a Sanskrit name for a dragonfly yoga pose. It is an eight-angle pose that requires a full combination of power. It is an intermediate or advanced pose that requires flexibility and balance for successful posing¹. It involves activating every muscle in the body, especially the hips. The dragonfly pose requires mastery of advanced poses like an arm balance twist, a four-limbed staff pose, and psoas muscle poses. It is mainly for the hips, left thigh, right leg, left ankle, left leg, right foot, left foot, and left knee. The hips have limited space to twist, but this yoga pose has excellent effects.

The strength is ideal for contraction and endurance. Posers keep on changing the yoga pose. This pose is similar to the baby grasshopper pose. Because it is identical to the legs and torso position, it also requires more strength to stay in the position. It helps to twist the hips. It requires the active use of arm-balancing postures, which require pelvic floor and groin muscles. You have to lift the foot while keeping the arch active. The pose allows one to understand body limitations, muscle and joint limitations, and emotional limitations.

There are many similar poses, such as yin-yin yoga poses, parsva bhuja dandasana, crow pose, and side crow. They help open deep tissues. Another pose is the lizard pose variation. It increases core strength and flexibility, and it strengthens spinal muscles.

How To Prepare For The Dragonfly Pose 

As it is a challenging pose, you have to prepare your body and mind. It ensures you practice the pose safely. Prepare your body physically. That’s because the pose requires physical strength. Focus physical movements on the core and quadriceps. Also, target your hamstrings and hips. Start by practicing warming-up poses. Some of the poses are:

• Forward bend and butterfly pose² involve forward and downward folds.
• Bridge pose, cow face pose, pigeon pose, and butterfly pose are hip-flexibility poses that open hips deeply.
• Standing forward pose, seating forward pose, and leg stretches improve hamstring flexibility.
• The dolphin pose, downward pose, dandasana, and chaturanga help to develop shoulder strength.
• Tree pose and warrior pose helps to gain balance in the body.
• Meditation and breathing improve mental focus and concentration to maintain balance.

Steps To Start Dragonfly Pose

It is a combination of flexibility and strength. So, make sure you follow the steps. Failure to do so can result in injuries. Start slow and proceed gradually. Here are the steps to maintain a dragonfly pose.

Step 1: Warm Up

Warming up helps a person prepare mentally and physically to start something. Warming up in yoga helps prepare the body. Start by warming the hips and raising the proper arm. Dragonfly pose involves hip opening. You can also start basic stretching poses, such as stretching hamstrings. You can add any such poses into the routine. These are hip openers and forward poses. It also involves downward dog pose, peak pose, hummingbird pose, and other arm balances. 

Step 2: Dandasana 

You have to maintain a seated position. Open your yoga mat. Also, extend your legs onto the mat. Lay them straight ahead of you. Then, maintain a seated position. It is called dandasana.

Step 3: Knees Bending 

Bend your knees after sitting. Place the feet on the yoga mat. Place them apart from each other. This distance should be equal to or around the hips.   

Step 4: Placement Of Hands 

The placement of hands might seem a small issue. But it is not! It is a big issue. It affects the whole position of the dragonfly pose. Place the hand behind the heads. Put them behind the yoga mat. The fingertip should point to the feet. They should be straight. Curved fingers or hands can develop pain. Keep your palms flat. Lay them on the mat. Also, keep your fingers pointing to the body. 

Step 5: Core Body

Engage the muscles of the core body. That’s because the dragonfly pose affects the core body. Bring your navel inside the body. Bring it towards the spine. It helps in stabilizing the torso. These are the benefits of maintaining core body posture. 

Step 6: Hips Lifting And Lift Opening 

Press your hands and feet firmly. Lift your hips gently from the mat surface. This position is similar to the tabletop reverse position. Do not move unnecessarily. Maintain the pose by lifting the hips. Please don’t bring them down. 

Step 7: Elbows Bending 

Now, process by bending the elbow. It helps in maintaining stability. This happens in the shoulders. Also, don’t touch the shoulders to the ears. Keep them away from the ears. 

Step 8: One Leg Extending 

Lift and extend one leg from the mat. Extend the legs to the ceiling. It happens in the upward direction. Point your toes. Straighten the legs by engaging the quadriceps. 

Step 9: Maintaining A Balance 

It is all about balance. So, find balance according to your body. Maintain a proper balance of breath. Calm yourself and the body. Keep the leg lifted and active. It should be straight. Do not bend the leg. Also, do not suddenly drop the leg. 

Step 10: Full-Optional Pose

Well, it is an advanced pose. So, you must extend the other leg but do not force yourself to do it. Keep both legs straight. Also, maintain alignment with the torse. 

Step 11: Hold The Pose And Release

Ideally, beginners can aim to hold the pose for 15-20 seconds. The more you pose, the more you can have the pose. It should be in a proper form. Calm your breath by focusing on it. Relax the mind and facial muscles. 

Step 12: Release And Counter Pose: You must slowly release from the pose. Proceed by lowering one leg. Keep one leg on the mat at a time. Also, start lowering the hips. After completing this yoga pose, you can try counter poses. These poses are child’s pose and gentle forward fold. They help release stress and tension and relax the hips. Try a yoga pose on a soft surface³. It helps protect body parts. You can also use a yoga cushion. Maintain a calm breath while maintaining the pose. Practice patience and consistency. It takes time to master this pose. 

Benefits of Dragonfly Yoga Pose

Dragonfly pose has many benefits. It is the next level of the baby grasshopper pose. Let’s examine them. 

• Stretches And Legthens: The yoga pose combines two things: twist and arm balance. The main emphasis is on core muscles. The first step involves lifting the arm. You have to balance the body, which happens as soon as the arm bends. This process presents many challenges. Various body parts, such as the hips, chest, and forearms, are limited, as are the shoulders, abdomen, and spine. It also involves hamstrings. The muscles stretch when you wish. The spine and hip stretch happen on one side. Other processes occur on different sides, such as Knee joints and hip flex. More pressure occurs on the hamstring, calf, and quadriceps. The opening occurs between the pelvis and hips, and further opening occurs in other parts, including the pelvic floor muscles and hamstrings. The pose increases strength in pelvic muscles, hip flexors, glutes, and quadriceps. The wrist also experiences a deep stretch. So, the connecting tissues of the wrist face pressure. They become stronger with time, supporting the joints and wrists. 

• Range Of Motion And Flexibility: The pose increases the range of motion, flexibility, balance, and strength within the body as the whole body is used. Regular practice shows more results, such as strengthening the upper body, spin and hip flexibility, and improving balance and strength. It also opens the upper back and chest. You have to keep the backbone straight, so activation of the back and core muscles is required. Therefore, there is a lot of flexibility. It increases the range of motion that happens in joints. Because knee joints contract and relax, it is a rapid procedure. The wrist also experiences deep stretches, which ensure better flexibility. So, the poser can stay in the position for a long time. 

• Concentration And Focus: Every yoga pose ensures focus and concentration. The dragonfly pose is the same. It requires focus to form the pose and increases mental focus. It raises awareness of your breath, but it is challenging. You raise the body from the floor. So, it requires breath awareness. This happens for the abdominal and core muscles. It increases strength in these parts. You become aware of your limitations and which part faces problems. You can also learn to overcome them. These factors help to avoid injuries. It’s better to perform posture with full awareness because it offers massages. The pose benefits the external body as well. It also affects the internal body and has benefits for internal organs. You will be happier with yourself and know better about your body and mind.

• Posture And Alignment: You have to perform the pose in a certain way. Only when you can have the benefits does it start by twisting the upper body. There is a correct posture for arms to do that. Extend and flex the hip joint. You should also balance your upper body, breathe calmly, and open your chest. If you want to stay in pose, maintain proper structure. Proper alignment also helps you achieve body connection and breath. It also builds spine and hip strength, which allows you to try harder poses. These poses include variations of goddess pose legs and firefly poses, among many others. Correct body alignment results in more breath control, allowing you to maintain a dragonfly pose for longer. 

• Relaxing And Energizing: Dragon pose depends on balance. Many people face problems in this pose, but it becomes easy with regular practice. You can have more breath control. You stay in the pose with calm breathing. Moving in and out of the pose becomes relaxing. It helps reduce inner tension and relieve stress. The pose is also better for people with a negative lifestyle. That’s because it helps relieve negativity. You also get upper body strength. Increased stability reduces injuries. You have to learn inhaling techniques and maintain exhaling techniques. It helps better blood circulation and boosts prana flow, which means the life flow. You can gain concentration and focus. It helps in reducing stress and introduces mindfulness. 

• Organ And Stimulation: The abdominal muscle experiences pressure as it stretches and twists. This increases digestive system stimulation and helps improve and maintain metabolism. Good spinal health is yet another benefit. The nervous system becomes more active. The pose movement massages the region near the pelvic area. So it results in healthy reproductive organs. The oxygen intake is higher during this yoga pose, deepening the breath. The abdomen twists and flexes, activating the pancreas. If you want to lose weight, practicing this pose helps.  

• Circulation System: This is an asymmetrical pose. So, both body sites became active. It brings blood circulation. In addition, it improves memory and focus. You can learn to stay in concentration. The body comes under stress during the dragonfly pose. So, the nervous system becomes active. The mind becomes active and calm. This happens during breath control. So, it helps in balancing the nervous system. 

• Healing And Theraupeuic: The Dragonfly pose helps in healing. This does not only occur on the external body. It also happens in the internal body. It has numerous therapeutic benefits. It involves balancing the arm. You have to balance body weight. This is done for shoulders and arms. It develops isometric strength. This occurs in arm scales and shoulders.  It also happens in the chest. It improves strength in many body parts, including the spine and hips. The abdomen also enhances strength. Rotational flexibility starts increasing, uplifting the range of motion. 

Stretching is yet another main benefit of the pose. This occurs in the muscles. You can prevent chronic pains. Also, you will alleviate chronic pains⁴. Another benefit involves weight loss. It is an armed staff pose. Not everyone can maintain a dragonfly yoga pose, so proceed gradually. Listen to your body’s needs. In addition, consult with yoga teachers. Do not rush into this yoga pose if you have injuries. Relax the body and mind.

1. Baldec, Juliana. Yoga Poses Beginner: Yoga Flexibility Workout Guide & Basic Yoga Techniques For Beginners-Perfect Meditation & Yoga Gift or Yoga Journal including… Yoga Quotes & Meditation Affirmations. CreateSpace Independent Publishing Platform, 2014. ↩︎
2. Aprillia, Salwa Rizky, S. Sri Wahyuni, and Dhias Widiastuti. “The Effect Of Yoga Training Butterfly Pose, Child Pose, Cat And Cow Pose On The Intensity Of Primary Menstrual Pain (Dysmenorrhea).” Journal of Applied Health Management and Technology 5.2 (2023): 41-49. ↩︎
3. Kappmeier, Kathy Lee, and Diane M. Ambrosini. Instructing hatha yoga. Human Kinetics, 2006. ↩︎
4. Dragan, Simona, et al. “Dietary patterns and interventions to alleviate chronic pain.” Nutrients 12.9 (2020): 2510. ↩︎

Last Updated on May 3, 2024 by Namrata