Pose sheet

Lateral Dragonfly

Pārśva Upaviṣṭa Koṇāsanaपार्श्व उपविष्ट कोणासन

Sit with legs wide, bend sideways, and arc your upper arm overhead.

Open this pose in the 3D body

Steps

Support

Pelvis and legs; lower elbow on the floor or a prop.

Enter

Sit down; spread your legs with your knees extended.
Lean sideways toward one leg, shifting your pelvic support slightly forward.
Rest your lower elbow on the floor or a cushion.
Rest your head in that hand and keep the sideways bend.
Arc your upper arm overhead.

Hold

Keep your legs passive and your pelvis supported.
Let the prop receive some of your torso's weight.
Keep your upper arm within a comfortable reach.
Remain still, without seeking your deepest bend.

Exit

Lower your upper arm; slowly return to center with support.
Repeat toward the other leg.
Place hands behind you; engage your legs and bring them together slowly.

Breathing: Breathe gently without holding your breath.
Gaze: Close your eyes if comfortable.
Duration: 4 minutes per side.

Adapt

Adaptations

Raised pelvisRest your pelvis on a folded blanket.
Higher supportRaise your lower elbow with a block or cushion.
Bent kneesSlightly bend your knees and support them on a rolled blanket.
Narrower straddleBring your legs closer together while keeping the sideways bend.

Variations

upper elbow bent; hand behind your head.
Twisted Dragonfly: rotate your chest upward.

Signals of effort

Prolonged hold in an asymmetrical position.
Upper arm held overhead.
Some weight on your lower elbow.
Hips spread wide with knees extended.