Step by Step Guide

  1. Begin in a seated position with your legs extended in front of you.
  2. Bend your right knee and cross it over your left, bringing your right foot towards the outside of your left hip.
  3. Align your right knee directly over your left knee, stacking them on top of each other.
  4. Flex both feet to protect your ankles.
  5. Ensure your pelvis is squared, and both sitting bones are grounded on the mat.
  6. Adjust the position of your right foot, aiming to have it closer to your left hip.
  7. Lengthen your spine by sitting up tall.
  8. If needed, place a cushion or folded blanket under your sitting bones for support.
  9. Inhale deeply, and as you exhale, hinge at your hips and fold forward over your crossed legs.
  10. Walk your hands forward, extending your arms out in front of you.

Benefits of Dragonfly Pose (Yin Upavistha Konasana)

  1. Deep Hip Stretch: Square Pose targets the hips, specifically the outer hips and hip rotators.
  2. Stimulates the Digestive Organs: The forward fold compresses the abdomen, potentially stimulating the digestive organs.
  3. Improves Hip Mobility: Regular practice can enhance hip flexibility and mobility.
  4. Relaxation and Grounding: The pose has a grounding effect, promoting a sense of relaxation and calm.
  5. Mild Lower Back Release: The forward fold may provide a gentle release to the lower back.
  6. Inhale deeply through your nose, expanding your chest and creating space in your torso.
  7. Exhale slowly through your mouth or nose, releasing tension and softening into the forward fold.
  8. Continue with slow, steady breaths, using each exhale to sink a bit deeper into the stretch.

Beginner Tips:

  1. Use Props: Place a cushion or bolster in front of you to support your upper body if reaching the floor is challenging.
  2. Modify Foot Position: If your top knee is lifted significantly, place a prop like a block or cushion under it for support.
  3. Hold Square Pose for 3 to 5 minutes on each side, allowing time for the stretch to deepen.
  4. To release the pose, engage your core, inhale as you lift your torso, and return to an upright seated position.