Grasshopper Pose Yoga Tutorial – 6-Steps To Fly

Grasshopper Pose (also known as Dragonfly Pose, Parsva Bhuja Dandasana, or Maksikanagasana) is a fun and challenging asana for your body and mind. It combines a deep twist, hip opener, AND an arm balance all in one.

There’s a lot going on in Grasshopper Pose, so it’s important to warm up with several Sun Salutations first.

You also want to practice deep twists like Revolved Side Angle Pose, Revolved Triangle Pose, Half-Lord of the Fishes Pose, along with hip openers like Yogi Squat, Butterfly, Fire Log (Agnistambhasana), and an arm balance of your choice to properly prepare your body.

Try these 6 Yoga Poses To Help You Learn Arm Balances

You should be comfortable and stable with other arm balances such as Crow Pose, Eight-Angle Pose, and Baby Grasshopper Pose before trying this pose.

Finally, be sure to have a sense of humor and playful spirit the first several times you try this pose.

Ready? Let’s Practice This 6-Step Grasshopper Pose Tutorial:


1. Start in Figure 4 Pose (Eka Pada Utkatasna)

Let’s try it:

  • From Mountain Pose, shift your weight into your left foot
  • Bend and lift your right leg, externally rotate at your hip, and cross your right ankle over your left thigh just above your knee
  • Flex your right foot to keep your right knee happy
  • Bring your hands to prayer at heart center
  • Bend your left leg as if sitting down into a chair
  • Engage your core, keep your back straight, chest lifted, and shoulders down
  • Find a focus (drishti) point and breathe for 3-5 breaths



2. Let’s Add a Twist (Parivrtta Eka Pada Utkatasna)


Let’s try it:

  • Keeping your hands in prayer, begin to twist to the left like you would in revolved Chair Pose
  • Bring the back of your right arm to the arch of your right foot
  • Hint: the further up the arm towards your armpit/shoulder you can place your foot, the more stable you will feel once you get into Grasshopper Pose
  • Press your palms into each other to broaden across the chest and deepen the twist
  • Keep your bandhas engaged
  • Find a drishti point on your mat in front of your left foot to help with stability and breathe for 3-5 breaths


3. Now . . . Plant Your Hands


Let’s try it:

  • Separate your hands and place them roughly shoulder-width apart on the mat outside your left foot, bending deeper into your left leg if needed
  • Spread your fingers wide and grip the floor with your fingertips
  • Move your drishti point to the ground past your fingertips
  • Begin to lean into…

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