Dragonfly Pose Maksikanagasana

The Dragonfly Pose, also known as Maksikanagasana in Sanskrit, is a challenging and advanced yoga posture that targets the core, hips, and inner thighs. This powerful pose requires strength, flexibility, and balance, making it an excellent exercise for those seeking to improve their overall body control and stability. To perform the Dragonfly Pose, you start by sitting on the floor with your legs spread wide apart. As you hinge forward from your hips, your chest moves toward the ground while your arms reach forward. The goal is to lower your chest as close to the floor as possible while keeping both sit bones grounded. Although it may take time to achieve a deep forward fold, consistent practice will gradually increase your flexibility and range of motion. As you move deeper into the Dragonfly Pose, you engage the muscles of your core, inner thighs, and hips, which helps to improve both strength and stability in these areas. The pose also provides a gentle stretch to your hamstrings and calves. Regular practice of this pose can aid in developing a strong and flexible lower body, promoting better posture and reducing the risk of injuries. It is crucial to approach the Dragonfly Pose with caution and respect for your body's limitations. As with any advanced yoga pose, it is recommended to warm up properly before attempting this challenging posture, focusing on opening the hips and hamstrings. Remember to pay attention to your breath and listen to your body, never pushing yourself beyond your comfortable limit. With consistent practice and proper technique, the Dragonfly Pose can become an impressive addition to your yoga routine, offering a multitude of physical and mental benefits.

Instructions

• Start by lying on your back on a comfortable surface.
• Bring your arms by your sides, palms facing down.
• Bend your knees and bring your feet close to your glutes, approximately hip-width apart.
• Press your feet into the ground and engage your core muscles.
• Place your hands on the ground beside your head, fingers pointing towards your shoulders.
• Push through your hands and lift your hips and lower back off the ground, coming into a bridge pose.
• Press your feet and hands firmly into the ground to lift your entire body up.
• Bend your elbows and lower the crown of your head towards the ground.
• Keep pressing through your hands and feet to lift your legs towards the ceiling, coming into a modified shoulder stand.
• Ensure your weight is evenly distributed between your hands and feet.
• Allow your neck and shoulders to relax as you balance in this pose.
• Hold the pose for a few breaths, focusing on maintaining your balance and engaging your core and leg muscles.
• To release the pose, slowly lower your legs back towards the ground and unroll your spine to return to the starting position.
• Repeat the pose for the desired number of repetitions or as recommended by your fitness trainer.

Tips & Tricks

• 1. Warm up before attempting the Dragonfly Pose to increase flexibility and reduce the risk of injury.
• 2. Strengthen your core muscles with exercises like planks and Russian twists to improve balance and stability in the Dragonfly Pose.
• 3. Stretch your hamstrings and hip flexors regularly to increase the range of motion in your legs for a deeper Dragonfly Pose.
• 4. Practice proper breathing techniques during the pose to stay calm and relaxed. Deep inhales and exhales can help you hold the position longer.
• 5. Engage your glutes and inner thighs during the pose to create a solid foundation and maintain stability.
• 6. Use props like yoga blocks or straps to assist with the pose if you're a beginner or working on improving your flexibility.
• 7. Focus on maintaining a straight back and an open chest to prevent strain on your lower back during the Dragonfly Pose.
• 8. Relax your neck and shoulders while in the pose to avoid tension and allow for better alignment.
• 9. Practice the Dragonfly Pose regularly to build strength and flexibility over time. Consistency is key.
• 10. Listen to your body and don't force yourself into the full pose if you're not ready. Gradually work towards it with proper form and technique.