Pose sheet

Dragonfly / Grasshopper Pose

Makṣikānāgāsanaमक्षिकानागासन

Balance on your hands with a twist, foot on arm, and opposite leg extended.

Open this pose in the 3D body

Steps

Support

Both palms and fingers; right sole on right arm, feet lifted.

Enter

From Chair, cross your right ankle over your left thigh.
Twist left; place both hands shoulder-width apart.
Place your right sole on your right upper arm, above the elbow.
Bend your elbows backward; shift your chest forward and lift your hips.
Lift your left foot; straighten that leg toward the right.

Hold

Press your palms and fingers into the floor.
Keep your shoulders level with your elbows.
Press your right foot into your arm; engage your abdomen.
Draw both feet toward your shins; keep your left leg lifted.

Exit

Bend your left knee and slowly lower that foot.
Repeat on the other side.

Breathing: Breathe evenly.
Gaze: Gaze slightly forward, keeping your neck long.
Duration: 5 breaths per side.

Adapt

Adaptations

One foot groundedKeep your left foot grounded while practicing the foot-to-arm contact.
Seated preparation on blocksStagger two low blocks; sit atop, heel below, toes grounded.
Straight leg on a bolsterRest the foot of your extended leg on a bolster.
Seated twistTwist in a seated figure four, keeping your pelvis grounded.

Variations

Bent free leg (YogaWorks): draw your heel toward your buttock.
Supported thigh (YogaWorks): rest your left thigh on your right arm.

Signals of effort

Body weight on both hands, with wrists extended.
Balance with both feet lifted.
Trunk rotation combined with hip flexion and rotation.
Your breathing becomes uneven: return to the preparation.