Yin Yoga is the counterpart to Yang Yoga. Yin Yoga focuses on relaxing and lengthening the muscles, while Yang Yoga focuses on strengthening the muscles. Most yoga classes nowadays are Yang Yoga classes. Any Vinyasa, Ashtanga, Power class is Yang Yoga. However, it’s important to do both types. Doing both Yin and Yang yoga will help keep your body balanced. This comprehensive guide to Dragonfly Yin Yoga Pose gives the benefits, contraindications, modifications of the pose, as well as step by step directions on how to do the pose.
Benefits of Dragonfly Yin Yoga Pose
- lengthen adductor muscles
- stimulates ovaries
- opens hips, groin, inner knees, and backs of thighs
- increases energy
Contraindications of Dragonfly Yin Yoga Pose
There are many contraindications (including pregnancy) for yoga poses, which is why consulting your doctor before practicing yoga is essential. You should also have a certified yoga teacher that learn and practice under in person.
- sciatica or any lower back disorder
- any inner knee injury
How to do Dragonfly Pose
Dragonfly Pose, also known as Straddle Pose, is a simple pose. However, it requires quite a bit of flexibility. Don’t go past your limit. In fact, once you find your limit back off to find a comfortable pose. If your body is under a lot of tension it won’t relax and release.
- Sit up tall with your legs straight out in front of you.
- Spread your legs open to a comfortable distance.
- Fold forward if it is comfortable for you.
- Stay in the pose for three to five minutes.
- To come out of the pose, bend your knees slightly and use your hands to help guide your legs back together.
Modifications for Dragonfly Pose
If this pose is challenging for you, try one (or more) of the following modifications.
- sit on the edge of a folded yoga blanket or bolster to elevate your hips
- bend the knees and maybe try placing a blanket or bolster under them for support
- lean back slightly using your hands on the ground behind you to help sit up tall rather than leaning forward
- bring your legs closer together
- if you are leaning forward and have not quite reached the ground, try laying on a bolster
- you can also do this pose at the wall, lie on your back with your legs reaching up the wall and let them gently fall out to the sides
If you are interested in giving other Yin Yoga poses a try but don’t know where to start I would recommend checking out 9 Yin Yoga Postures for Beginners. It breaks down 9 poses, giving you modifications if you need them, as well as how to put them together into a complete and custom yoga sequence.