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Grasshopper Pose

Also called dragonfly, grasshopper wraps one shin across the far upper arm in a deep spinal twist while the second leg extends long behind you. It blends the rotation of a revolved lunge with the pressing strength of an arm balance, making it one of the more demanding twisted balances. Solid obliques and open hips are prerequisites.

Equipment
Body Weight
Body part
Abs, Shoulder
Type
Balance, Strength, Yoga
Browse by movement
Horizontal Press, Rotation
Muscles worked
Target
Abdominal External Oblique, Triceps Brachii Long Head, Triceps Brachii Lateral Head, Triceps Brachii Medial Head
Secondary
Deltoid Anterior, Pectoralis Major Sternocostal, Gluteus Maximus, Upper Rectus Abdominals
Tertiary
Adductor Longus, Erector Spinae, Trapezius Lower, Extensors

How to do it

  1. 1

    Warm the wrists and spine, then from a low twisted lunge hook the top shin across the outside of the opposite upper arm.

  2. 2

    Set both palms on the floor shoulder-width and grip the mat with the fingers.

  3. 3

    Hook the crossing foot firmly around the arm so it cannot slip, and deepen the twist.

  4. 4

    Shift the weight forward, bend the elbows into a chaturanga line, and float the standing foot up.

  5. 5

    Extend that leg straight back to hip height, reaching through the heel as a counterweight.

  6. 6

    Keep the chest turning open and the elbows hugging in, hold, then step down and switch sides.

Tips

  • Hook the crossing foot as far around the arm as possible; a shallow hook slides off under load.
  • Drive the back leg long and squeeze its glute so the shape stays lifted rather than sagging.
  • Keep the elbows shoulder-width and stacked over the wrists, and practice over a soft surface with a spotter nearby.

Variations

Common mistakes

  • The hips square back toward the floor instead of staying twisted open, untwisting the pose halfway through the hold.
  • As the weight shifts forward, the standing foot leaves the floor too early, before the crossing foot has a real hook on the arm.
  • The gripping hand's fingers stay together and flat instead of spreading and pressing, giving the base less friction right as the twist loads it.
  • Dropping the head to check the crossing foot pulls the chest down and out of the open twist.
  • The elbows splay out wide of the wrists as they bend, instead of hugging in, narrowing the shelf the ribs rest on.

Frequently asked

What is a sensible starting dose for grasshopper pose and what should I master first?
A few brief holds per side, no more than three to five seconds each, is plenty while the hook and twist are still new, always over a soft surface. You should already hold a stable low twisted lunge and a controlled chaturanga press before adding the leg hook and float.
How do I make grasshopper pose easier or harder?
To make it easier, practice the shin hook and deep twist in the lunge without ever floating the standing foot off the ground. To make it harder, extend the hold to several full breaths or straighten the crossing-side elbow slightly at the top.
What does grasshopper pose train and when is it a poor choice?
It blends the rotation of a revolved lunge with arm-balance pressing strength, a demanding twisted balance for practitioners with open hips and solid obliques already in place. It is a poor choice for a stiff or recently injured hip or shoulder, since the twist and the weight-bearing arm both load an already-loaded joint.

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