Dragonfly Pose

Instructions

1. 1Sit on the floor and open your legs into a wide V shape, as far apart as is comfortable without strain.
2. 2Flex both feet strongly, pressing through the heels, and engage the quadriceps to protect the knees.
3. 3Inhale to lengthen the spine, then on an exhale begin to hinge forward from the hips, keeping the back flat.
4. 4Walk your hands forward along the floor between your legs, lowering the torso gradually with each exhale.
5. 5Rest your forearms or forehead on the mat if your flexibility allows, without rounding the lower back.
6. 6Hold for 2 to 5 minutes, breathing deeply and releasing tension with every exhale.
7. 7To come out, press into the hands and slowly walk the torso back upright, then bring the legs together.

Contraindications & precautions

• ⚠Hamstring or adductor tear — avoid this pose during the acute phase; the wide leg opening places significant tension on these muscle groups.
• ⚠Sciatic nerve irritation — if the stretch triggers a sharp or electric sensation down the leg, exit the pose immediately and consult a practitioner.
• ⚠Lower back disc herniation — keep the spine long and use a folded blanket under the sitting bones to tilt the pelvis forward safely.