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POSE BREAKDOWN - DRAGONFLY (MAKSKIKANAGASANA)

 

Maksikanagasana - Dragonfly

Etymology: The Sanskrit term "Maksikanagasana" breaks down into "Makara" meaning crocodile or dragon and "Naga" meaning snake. "Asana" translates to pose or posture. Hence, the name "Dragonfly Pose" is derived from the combination of these elements, evoking the imagery of a dragonfly in its graceful flight.

Benefits:

  • Strengthens the arms, shoulders, and core muscles.
  • Improves balance and concentration.
  • Stretches the hamstrings, groins, and inner thighs.
  • Enhances hip flexibility.
  • Stimulates the abdominal organs.

Contraindications:

  • Avoid practicing Dragonfly Pose if you have any recent shoulder, arm, or wrist injuries.
  • Individuals with severe hip or groin injuries should also refrain from attempting this pose.

Alignment Tips:

  • Keep the shoulders stacked over the wrists.
  • Engage the core muscles to support the lower back.
  • Lengthen through the spine to avoid rounding.
  • Press firmly through the palms to maintain stability.
  • Extend the legs actively, keeping them straight and energized.

Therapeutics:

  • Dragonfly Pose can help alleviate mild sciatic pain by stretching the hamstrings and hips.
  • It may also provide relief from mild lower back discomfort when practiced with proper alignment and engagement of core muscles.

How to do it:

  1. Begin in Downward Facing Dog (Adho Mukha Svanasana).
  2. Shift your weight forward and come into Plank Pose (Phalakasana).
  3. Bring your right knee towards your right triceps or armpit.
  4. Slowly begin to externally rotate your right hip, bringing your right knee towards your right elbow.
  5. Engage your core and lean forward, lifting your left foot off the ground.
  6. Extend your right leg straight out to the side, keeping it parallel to the ground.
  7. Hold the pose for several breaths, then release and switch sides.

Modifications:

  • Use blocks under the hands for extra support if wrist discomfort arises.
  • If lifting the leg is challenging, practice with both feet on the ground, focusing on hip rotation and core engagement.

Props:

  • Yoga blocks can be placed under the hands to decrease wrist strain and provide stability.

Misalignments:

  • Sagging hips or shoulders.
  • Collapsing through the chest or rounding the spine.
  • Allowing the elbows to splay out to the sides instead of keeping them hugged in.

Assisting:

  • A yoga instructor or partner can provide support by holding the lifted leg or gently guiding the alignment of the hips and shoulders.

Prep Poses:

  • Downward Facing Dog (Adho Mukha Svanasana)
  • Plank Pose (Phalakasana)
  • Firefly Pose (Tittibhasana)

Follow-Up Poses:

  • Wide-Legged Forward Bend (Prasarita Padottanasana)
  • Seated Forward Bend (Paschimottanasana)
  • Reclining Hand-to-Big-Toe Pose (Supta Padangusthasana)
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