Dragonfly Pose

dragonfly pose

BENEFITS

Mechanical: Targets the adductors group muscles and thoracolumbar fascia. Decompresses the spine depending on torso inclination and pelvic orientation.

Energetic: Targets the liver meridian linked to the wood element and the urinary bladder meridian if the legs take a narrower angle.

Mental / Emotional: Energizing, stimulating

CONTRAINDICATIONS

Any discomfort or pain in the medial aspect of your legs below the knees (Pes Anserinus) should be a sign to back off by either narrowing the legs or bending the knees. If the pain is still there after having tried the suggestions above let go of this pose for a while.

HELP & PROPS

Check if the pelvis is tilted forward (it is advisable to sit on a folded blanket or cushion). If the adductors and back are too tight, it will help to bend the knees. Placing a folded blanket as support behind the knees will allow the muscles to relax, it will also help to bend forward which will provide comfort and help to stimulate the adductors.

TIMING

Three to five minutes or more.

RELEASING THE POSE

Place one hand behind each knee so you can bring the legs closer to center, relax the legs and lay down in Shavasana.

TIPS

Playing with the opening angle of the legs will allow a better stimulation of the Adductors as a muscle group, going always to the maximum range of motion might not be the most efficient approach.

Dragonfly Variations

Frog pose

The Frog

Alternative posture to the Dragonfly. It targets the adductors and creates a compression at the hip joint. The positioning of the feet must be adapted to the needs of the practitioner.

Butterfly pose

The Butterfly

Usually, this posture is less demanding for the adductors, as the stimulation is done here simply by the weight of the legs. This posture is also very gentle on the thoracolumbar fascia. A good alternative to start working the adductor group.

Half frog posture

The Half Frog

Asymmetric posture with internal rotation of the bent leg. The abduction of the lower limbs should be sufficient to stimulate the adductor group, bend in the middle between the two legs, again changing the height of the pelvis by using a support will change the experience.

Other poses