Gaze ahead, chin levelBack foot liftedFree leg longPress the hands downDragonfly Pose
Maksikanagāsana
Read what the gnome says
Dragonfly Pose! A deep arm balance with the legs spread wide. Warm up the hips and hamstrings first. Place the hands, thread the thighs over the shoulders, and lift. Core firm, gaze forward. Go slowly, with a cushion. Breathe, flitting gnome.
Works on Obliques · Abdominals · Triceps
How to do it
- Squat, then rest one knee on the opposite upper arm and the other leg to the side.
- Lean forward until the weight shifts onto the hands.
- Lift the feet and extend the free leg out to the side; hold and breathe, then switch sides.
Common mistakes
- Don’t look straight down: gaze ahead.
- Don’t force the leg extension: keep a soft knee.
- Don’t drop the elbows.
Benefits
- Builds strength in the arms, shoulders and core.
- Trains focus and balance.
- Playful: a great reward for steady practice.
Take care: Go easy or skip if you have wrist, shoulder or neck pain, or are pregnant. Warm up first and practise near soft ground.
Not medical advice. Ease off if anything feels sharp or wrong.
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