Step by Step Guide

  1. Begin in a seated position with your legs extended wide into a V-shape.
  2. Ensure your sitting bones are grounded on the mat, and your spine is tall.
  3. Inhale deeply and engage your core.
  4. Exhale slowly as you hinge at your hips, leaning forward from your pelvis.
  5. With a flat back, reach forward with your hands.
  6. Place your hands on the mat in front of you, framing your legs.
  7. Allow your spine to gently curve as you continue to reach forward.
  8. Relax your neck, letting your head hang towards the floor.
  9. Inhale deeply through your nose, expanding your chest and creating space in your torso.
  10. Exhale slowly through your mouth or nose, releasing tension and softening into the forward fold.
  11. Continue with slow, steady breaths, using each exhale to sink a bit deeper into the stretch.

Benefits of Dragonfly Pose (Yin Upavistha Konasana)

  1. Inner Thigh and Groin Stretch: Dragonfly Pose deeply stretches the inner thighs and groin.
  2. Hamstring and Hip Flexor Release: The pose provides a gentle stretch to the hamstrings and hip flexors.
  3. Spinal Flexibility: Yin Upavistha Konasana encourages flexibility in the spine, particularly in the lower back.
  4. Calming and Grounding: The forward fold can have a calming and grounding effect on the nervous system.
  5. Improves Hip Mobility: Regular practice can contribute to improved hip mobility.
  6. Hold Dragonfly Pose for 3 to 5 minutes, allowing time for the stretch to deepen.
  7. To release the pose, engage your core, inhale as you lift your torso, and return to an upright seated position.

Beginner Tips:

  1. Use Props: Sit on a cushion or folded blanket to elevate your hips and make the pose more accessible.
  2. Modify Leg Position: If the wide-legged position is challenging, start with a less wide V-shape and gradually increase the spread.
  3. Hold Dragonfly Pose for 3 to 5 minutes, 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.