This intricate arm balance relies on arm, core, and leg strength,
balance, and spinal and hip flexibility. Miami Vinyasa and Vedanta
teacher
Rina Jakubowicz shows you how to warm up and take flight.
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Reclined Figure Four
Start with gentle hip stretches.
Come onto your back and cross your right ankle over your left knee.
Thread your arms around the back of your left leg and gently pull in,
making sure to maintain a neutral pelvis and a natural lumbar curve.
Hold for about 10 breaths and then switch sides.
See also Open-Your-Hips Flow Video
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Half Lord of the Fishes Pose, variation
Ardha Matsyendrasana, variation
This variation of Half Lord of the Fishes Pose will
help you find the core strength and spinal flexibility you’ll need for
the final pose, while taking you into a deeper hip opener.
Sit on the floor with your legs straight out in front of you,
buttocks supported on a folded blanket if you need more help shifting
your pelvis forward and sitting up tall. Bend your left knee and slide
your left foot close to your left buttock. Then bring the ankle of your
right foot onto your left thigh. Inhale to plant your left hand on the
floor behind you while lengthening the spine. Exhale to twist to your
left and hook your right elbow on the sole of your right foot. Hold for
10 breaths, then exhale to release, and switch sides.
See also Try a New Twist on Twists
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Four-Limbed Staff Pose
Chaturanga Dandasana
Build full-body awareness and arm strength in this pose. You’ll need them to execute Dragonfly.
From
Downward-Facing Dog Pose, inhale to bring your shoulders over your wrists and your and heels over the balls of your feet for
Plank Pose.
Push through your heels to engage your legs and the whole front of the
body. Press firmly into the hands and on an exhalation, lower your body,
elbows tucked in by your sides, until your shoulders line up with your
elbows and you’re parallel to the floor. There’s a tendency in this pose
to collapse the chest and stick up the sitting bones. Instead, keep
your tailbone moving toward your heels and your legs very active,
spiraling slightly inward. Draw your navel in toward the spine, keep the
sternum slightly lifted, and gaze a few inches in front of you. If you
can't support yourself with your arms, bring your knees to the floors
for a
Four-Limbed Staff Pose variation. Stay in either pose for 10 deep breaths.
See also 7 Steps to Master Chaturanga Dandasana
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Dragonfly Pose
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