Dragonfly Pose, also known as Maksikanagasana, is an advanced arm balance that requires a combination of strength, flexibility, and balance. This pose mimics the elegance and lightness of a dragonfly perched on a leaf, with one leg extended to the side and the other bent, supported by the arms. It’s a true testament to the grace and poise of a dragonfly, embodying both stability and fluidity.
The name Maksikanagasana comes from Sanskrit:
Maksi means "fly" or "insect."
Naga means "serpent" or "dragon."
Asana means "pose" or "posture."
Thus, Maksikanagasana can be translated as "Dragonfly Pose," reflecting the elegant and balanced nature of a dragonfly.
Maksikanagasana is pronounced as "mahk-see-kah-nah-gah-suh-nuh":
Maksi sounds like "mahk-see."
Naga sounds like "nah-gah."
Asana sounds like "ah-suh-nuh."
Anatomy of Dragonfly Pose (Maksikanagasana)
Dragonfly Pose engages multiple muscle groups and joints, making it a comprehensive workout for the body:
Arms and Shoulders: Strengthens the deltoids, triceps, and biceps, as well as the muscles around the shoulder girdle.
Core: Engages the abdominals, obliques, and lower back muscles for stability.
Hips: Requires flexibility in the hip flexors and adductors.
Wrists: Builds strength and stability in the wrists.
Legs: Involves the quadriceps and hamstrings for support and extension.
Dragonfly Pose (Maksikanagasana)t: Steps and Instructions
Begin in a Standing Forward Fold (Uttanasana): Place your feet hip-width apart and fold forward at the hips, allowing your head and arms to hang.
Transition to a Squat (Malasana): Lower your hips into a deep squat with your feet wide apart and your elbows inside your knees, hands in a prayer position.
Place Your Hands: Plant your hands on the floor shoulder-width apart, fingers spread wide, and firmly press into the ground.
Lift Your Hips: Raise your hips and bring your right thigh over your right upper arm, resting it as high up on your arm as possible.
Extend Your Left Leg: Slowly extend your left leg out to the side, keeping it straight and engaged.
Shift Your Weight: Gradually shift your weight onto your hands, engaging your core and lifting your right foot off the ground.
Find Balance: Hold the pose, keeping your gaze slightly forward and down to help maintain balance.
Breathe Steadily: Maintain steady breaths and stay in the pose for as long as comfortable.
Release Slowly: To release, lower your feet back to the ground and return to a squat before switching sides.
When to Do It
Maksikanagasana is best practiced in the morning when your body is fresh and your mind is clear. It can also be an invigorating addition to your evening practice, helping to build strength and focus after a long day.
Preparatory Poses
To prepare your body for Dragonfly Pose, incorporate the following poses into your practice:
Garland Pose (Malasana): Opens the hips and stretches the lower back.
Extended Side Angle Pose (Utthita Parsvakonasana): Strengthens the legs and stretches the sides of the body.
Side Plank Pose (Vasisthasana): Builds arm strength and core stability.
Crow Pose (Bakasana): Introduces arm balance and strengthens the upper body.
Bound Angle Pose (Baddha Konasana): Increases hip flexibility.
Follow-Up Poses
After practicing Dragonfly Pose, it's important to stretch and relax the muscles that were engaged. Consider these follow-up poses:
Seated Forward Bend (Paschimottanasana): Stretches the hamstrings and lower back.
Half Lord of the Fishes Pose (Ardha Matsyendrasana): Twists and stretches the spine.
Pigeon Pose (Eka Pada Rajakapotasana): Deeply stretches the hips.
Reclining Hand-to-Big-Toe Pose (Supta Padangusthasana): Stretches the hamstrings and opens the hips.
Chakra
Dragonfly Pose is associated with the Manipura Chakra (Solar Plexus Chakra), located around the navel. This chakra governs personal power, confidence, and transformation. Activating the Manipura Chakra through Maksikanagasana enhances your sense of self-worth and empowers you to embrace change and growth.
Mantra
A powerful mantra to chant during Maksikanagasana is "Om Ram." This mantra activates the Manipura Chakra, enhancing inner strength and self-assurance. Chanting "Om Ram" while holding the pose can deepen your connection to your personal power and help you maintain focus.
"Om Ram"
Alignment Cues
Proper alignment is crucial for stability and safety in Dragonfly Pose. Here are some key alignment cues:
Keep your gaze forward: This helps maintain balance and focus.
Engage your core: Draw your belly button towards your spine for stability.
Distribute weight evenly: Ensure even weight distribution between your hands and the supporting leg.
Keep the extended leg active: Engage the muscles of the extended leg to maintain its alignment.
Press through your hands: Firmly press into the ground to support your body weight.
Duration of Hold
Hold Maksikanagasana for 5-10 breaths initially. As you build strength and confidence, gradually increase the duration. Focus on maintaining steady, controlled breaths throughout the hold.
Drishti (Gaze)
Your drishti, or gaze, should be slightly forward and down. This helps maintain balance and focus, preventing you from looking around and losing your stability.
Physical & Spiritual Awareness
Physically, Dragonfly Pose builds upper body strength, core stability, and hip flexibility. Spiritually, it fosters focus, determination, and a sense of lightness. Embracing the balance and challenge of this pose can inspire a deeper connection to your inner strength and resilience.
Beginners’ Tips
Dragonfly Pose can be challenging, especially for beginners. Here are some tips to help you get started:
Start with a Block: Use a block under your hands for added height and support.
Practice Near a Wall: Use a wall for balance and safety as you build confidence.
Focus on Core Engagement: A strong core is crucial for lifting and balancing. Incorporate core-strengthening exercises into your practice.
Be Patient: Progress may be slow, but consistency and practice will yield results. Celebrate small victories along the way.
Who Should Not Do It
Certain individuals should avoid Dragonfly Pose to prevent injury:
Pregnant Women: The pose can strain the abdominal muscles and is not recommended during pregnancy.
Individuals with Wrist, Shoulder, or Elbow Injuries: The pose places significant weight on the upper body, which can exacerbate existing injuries.
People with High Blood Pressure: The pose can increase blood pressure, making it unsafe for those with hypertension.
Those with Severe Balance Issues: The pose requires a strong sense of balance, and those with severe balance issues should avoid it.
Who Should Do It
Dragonfly Pose is beneficial for:
Anyone Looking to Build Upper Body and Core Strength: They pose challenges and strengthen the arms, shoulders, and core.
Yogis Seeking to Enhance Balance and Focus: The balance required in Maksikanagasana improves overall coordination and concentration.
Individuals Aiming to Increase Hip Flexibility: The pose opens and stretches the hips, promoting flexibility.
Those Wanting to Challenge Themselves and Build Confidence: The pose encourages overcoming fear and embracing new challenges.
Benefits of Dragonfly Pose (Maksikanagasana)
Incorporating Dragonfly Pose into your practice offers numerous benefits:
Strengthens Arms, Shoulders, and Core: Builds muscle endurance and power.
Improves Balance and Coordination: Enhances your sense of equilibrium.
Enhances Hip Flexibility: Opens and stretches the hip flexors and adductors.
Boosts Confidence and Courage: Overcoming the challenge of the pose builds self-esteem.
Stretches and Strengthens Wrists: Promotes wrist flexibility and strength.
Activates the Manipura Chakra: Foster's inner strength and personal transformation.
Variations of Dragonfly Pose (Maksikanagasana)
Easier Variation: Keep the supporting leg bent and the foot on the ground to reduce the difficulty.
Advanced Variation: Lift both legs off the ground, balancing only on your hands for an added challenge.
Modifications for Dragonfly Pose (Maksikanagasana)
Modifications can make the pose more accessible:
Use Props: Blocks or bolsters can provide additional support.
Adjust the Leg Position: Place the extended leg lower or higher on the arm for different levels of challenge.
Practice Partial Lifts: Focus on lifting the supporting foot off the ground while keeping the extended leg on the floor.
Common Mistakes
Avoid these common mistakes to ensure a safe and effective practice:
Rushing Into the Pose: Take your time to properly align and engage muscles.
Ignoring Core Engagement: A weak core can lead to instability and falls.
Overlooking Wrist Alignment: Ensure wrists are directly under shoulders to prevent strain.
Holding Your Breath: Maintain steady, controlled breaths throughout the pose.
Safety and Precautions
Safety is paramount in Dragonfly Pose:
Warm-Up Thoroughly: Ensure your body is adequately warmed up before attempting the pose.
Listen to Your Body: Avoid pushing beyond your limits and respect your body's signals.
Practice on a Non-Slip Surface: Use a sticky yoga mat to prevent slipping.
Seek Guidance: If you're new to the pose, practice under the guidance of a qualified instructor.
Additional Preparation Tips
Direction to Face: Face east during your practice to harness the energy of the rising sun, symbolizing new beginnings and growth.
What to Wear: Opt for fitted, stretchy clothing that allows for a full range of motion without restricting movement.
Suitable Place and Essential Oil or Fragrance: Practice in a quiet, clutter-free space with good ventilation. Use essential oils like eucalyptus or lavender to create a calming atmosphere.
Music for This Pose: Choose instrumental or nature-inspired music to maintain focus and relaxation. Avoid lyrics that can distract your attention.
Embrace the challenge of Dragonfly Pose with patience and determination. Each attempt, whether successful or not, is a step forward in your yoga journey. Remember, it's not about perfection but progress. Enjoy the process, celebrate your efforts, and let the grace of the dragonfly inspire your practice.
Happy yoga-ing!
Namaste!
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Immensely helpful reading the details of this pose. I followed the step by step instructions and it helped me maintaining the correct posture. Thanks.