Dragonfly Pose

Dragonfly Pose is a Yin Yoga Pose, also known as Straddle.
In Hatha Yoga, there's a similar pose called Upavistha Konasana (oo-pah-VEESH-tah koh-NAH-suh-nuh)
It is a wide-legged seated forward fold that targets the inner thighs (adductors), hamstrings, lower back, and groin. It's a deep, passive stretch that also stimulates the Kidney and Liver meridians, which run through the inner legs and are associated with rest, regeneration, and emotional balance.

Possible Preparatory Poses
Before entering Dragonfly, you might prepare the body with:

• Seated or Reclining Bound Angle (Baddha Konasana) – to open the groin
• Butterfly Pose – gentle hip opener
• Cat/Cow and Seated Side Bends – to release the spine
• Happy Baby or Supine Hamstring Stretch – to ease the hamstrings
• Half Dragonfly (one leg bent)

Contraindications
Avoid or modify if you have:

• Sciatica or lumbar disc issues. 
• Significant tightness or injury in the hamstrings, groin, or knees
• Recent hip surgery or instability
• Pregnancy (unless properly propped and supported)

Always practice with props and ease — never force or pull yourself deeper.

How to Practice

1. Sit on your mat, extending both legs wide apart into a V-shape. The legs should be comfortably wide, not strained.
2. Sit up on a folded blanket or bolster if the pelvis is tipping backward or the spine is rounding excessively. The hips should be slightly higher than the thighs.
3. Flex the feet lightly and relax the legs — this is a yin pose, so muscles stay soft unless needed for joint safety.
4. Begin to fold forward from the hips, letting the spine round naturally.
5. Support your forward fold by placing a bolster or stack of blocks under your forearms, chest, or head.
6. Stay for 3–5 minutes. Relax the head, soften the belly, and let gravity do the work.
7. To exit, use your hands to walk back up slowly, engaging your core gently. Bring your legs together or into a rebound pose like lying on your back for a few breaths.

Modifications & Props

• For Tight hamstrings or hips: Sit on a blanket or bolster to tilt the pelvis forward.
• With Strained knees or groin: Bend the knees slightly and support them with rolled-up blankets or blocks.
• For Back discomfort: Use a bolster lengthwise and fold forward onto it. You can angle it up to suit your needs.
• With Neck strain: Arrange props so you can support the forehead.