Step by Step Guide

  1. Start with a thorough warm-up, including hip-opening poses like Pigeon Pose, Lizard Pose, and Shoulder stretches.
  2. Warm up your wrists, shoulders, and spine with gentle movements.
  3. Start in a low Frog Pose, bringing your knees wide apart, aligning them with your ankles.
  4. Place your hands shoulder-width apart in front of you.
  5. Bring your right shoulder under your right knee, externally rotating your right hip.
  6. Press your right shoulder against the inner right knee.
  7. Place your hands shoulder-width apart on the mat, fingers spread wide for stability.
  8. Ensure your wrists are aligned with your shoulders.
  9. Lift your hips off the ground, engaging your core and pressing into your hands.
  10. Extend both legs straight back, keeping them parallel to the floor.
  11. Thread your right arm through the space between your right knee and the floor.
  12. Reach your right arm underneath your body and bring it out on the left side.
  13. Bend your left knee and bring your left heel toward your left glute.
  14. Reach back with your left hand, aiming to clasp hands with your right hand.
  15. Twist your torso to the left, opening your chest.
  16. Engage your core and find your balance in this twisted position.
  17. Turn your gaze upward, keeping your neck aligned with your spine.
  18. Breathe deeply and hold the pose for 15-30 seconds.
  19. Release the pose by gently lowering your legs and returning to Frog Pose.
  20. Repeat on the other side.

Benefits of The Grasshopper Pose (Parivrtta Bhekasana)

  • Hip Flexor Stretch: Parivrtta Bhekasana deeply stretches the hip flexors.
  • Shoulder Opening: The pose opens the shoulders and chest.
  • Core Engagement: Engages and strengthens the core muscles.

Tips for Advanced Practitioners:

  • Hip Flexibility: This pose requires open hips, so ensure your hips are adequately warmed up.
  • Arm Strength: Strengthen your arms and wrists with poses like Plank and Downward-Facing Dog.
  • Focus on Alignment: Pay attention to the alignment of your wrists, shoulders, and hips to maintain stability.
  • Avoid this pose if you have any wrist, shoulder, or hip injuries.
  • If you’re new to the pose, practice under the guidance of an experienced yoga instructor.
  • Listen to your body, and do not force the pose. Progress gradually based on your comfort and flexibility.