How To Sequence to Dragonfly Pose

I taught this delightful little power sequence in YYoga’s 3-Day Principles of YYoga Teacher Training as a demonstration of sensibly sequencing to peak poses. Keep in mind that access to Dragonfly is limited by the joint of the hip – not just the muscles. For more info on skeletal variation, check out Paul Grilley’s outstanding resources. Suffice it to say, the shape of the hip joint itself limits and controls how we move.  The deep external rotation and flexion that Dragonfly calls for means that it is simply not a universal pose.

But that’s no problem! It’s great fun and delicious to work towards it. And side crow and eka pada koundinyasana are awesome stages for getting there. Check it out.

 

Dragonfly Component Parts

What needs to be warmed up or educated for the peak

• Core & Butt staying high
• Hugging legs to midline/ neutral hips
• External rotation and deep flexion at the hip
• Lateral spinal flexion and rotation
• Bright and engaged scapula – lots of serratus anterior
• Hand engagement (hasta bandha)

Sequence

Opening

• Start on back – transition to yoga practice, breathing, etc.
• Figure 4 stretch both sides
• Core integration (pelvic floor, slow crunches, slow obliques)
• Move to child’s pose and walk hands to right (lateral stretch, yum) then left
• Downward Dog – Uttansana – Tadasana (roll up, yummy, take time)

General Warm Up

• Surya A with some extra plank core and scapular push ups – 4 x
• Vinyasa to Downward Dog…
• Three-legged dog right leg, three slow core crunches (knee to nose). Take one across body to opposite elbows. Cue hip height (get bum up!) and pressing through hands

Targeted Warm Up

• First series:
  • Vira II – link to Parsvakonasana (can have elbow to knee, elbow in front of knee, or hover core)
  • Hand to floor, turn back heel up, then core sequence: place hands on block. Train hips to stay lifted as you hover front foot. Press into hands. Float foot back to 3-legged plank. Then draw knee in and hover foot again. Slowly two more times. Then step back to 3-legged dog (can keep hands on block if want).
  • Open hip. Keeping hips back and up into down dog, take knee out to side like doggy at fire hydrant. Extend legs – outer hip engagement, YA!
  • Step slowly through foot between hands
  • Vira II to humble warrior
  • Hands to floor, turn back heel up, back knee down – Lizard (bum up again!)
  • Repeat all second side, then vinyasa
• Second series:
  • From front of mat.
  • Revolved chair – step slowly back into Revolved Side Angle. Raise up to Crescent. Lift front heel up and hold three breaths. Put it back town. Hands slowly to floor.
  • Awkward pigeon (external rotation front leg, bum up and back!)
  • Step front foot halfway down mat, root down through the left hand, turn onto outside of back foot, lift hips high, supported Side plank.
  • Repeat all second side, then vinyasa
• Third series:
  • From front of mat.
  • Eka pada galavasana prep (ie: standing figure four) – slow transition to Warrior 3
  • Step to crescent and transition to Revolved Side Angle pose
  • Hands to mat. Step front foot halfway down mat, root down through the left hand, turn onto outside of back foot, lift hips high, supported Side plank.
  • Staying lifted through shoulder, lower hips. Pull left heel to bum. Ardha Matsyendrasana. Transition to Agnistambasana (stacked shin) or seated figure 4.
  • Transition out the way you came in to supported Side Plank.
  • Draw right knee into chest, shoot right foot under left arm to left side of mat, turn onto outside of back foot, Side Plank Variation.
  • Staying lifted in shoulder, set hips down (legs look an “L”). Straight legs, twist to front of mat, deep belly twist and IT band stretch (this looks like a prone revolved triangle). Five deep breaths.
  • Come back out the way you came in, slowly. Down dog.
  • Repeat all on left side.
• Core:
  • Navasana with twist from side to side.
  • Tolasana
  • Repeat
  • Seated Dragonfly
    • Version 1: Twisted navasana
    • Version 2: Seated figure four with twist towards foot
    • Version 3: Seated figure four with twist towards foot, bottom foot lifted off floor (like navasana)

Peak

• Version 1: Side crow
• Version 2: Eka Pada Koundinyasana A
• Version 3: Dragonfly – from eka pada galavasana prep

Cool down and Savasana

• Anjaneyasana optional thigh stretch
• Upavista Konasana
• Happy Baby
• Savasana

Tips

• Bum up! It’s not the body part, but the action that is so key
• A theme about accepting our unique, magnificent bodies is a beautiful way to invite play, exploration and fun to this sweaty, yummy, twisty practice 🙂

Try it and comment!

Want more? Check out my continuing education courses in Yoga Sequencing and Teaching here.

Enjoy! 🙂