| | Dragonfly (also known as hummingbird) is such a crazy looking pose, it's hard to figure out how to get into it. I've broken in down, step by step, if you want to try, but I also want to show you three poses of increasingly difficulty that can help you build the flexibility and core strength you'll need to get there. | | Beginners: Garland Pose - Malasana A basic squat opens the hips and groins. If your heels don't come easily to the floor, put a rolled up blanket underneath them for support. Take a look at dragonfly: you're basically going to be doing this squat with your foot on your upper arm. | Intermediate: Side Crow - Parsva Bakasana When you set up for side crow, you squat down (see malasana, above), place your hands on the mat in front of you, and then turn your knees to one side while keeping the hands in front. This twisted set-up is also used for dragonfly. | Advanced: Flying Crow - Eka Pada Galavasana The set up for flying crow also echos that of dragonfly. In both scenarios, you start by standing on one leg with your opposite ankle across your standing thigh just above the knee in a modified tree pose. With your shin parallel to the floor, you come into a forward bend. For flying crow, you keep the body straight, while for dragonfly you twist as described above (see side crow). | Pose of the Week - Dragonfly | | | | Yoga Ads | | | | Featured Articles | | | | | | Sign up for more free newsletters on your favorite topics | | | | You are receiving this newsletter because you subscribed to the About Yoga newsletter. If you wish to change your email address or unsubscribe, please click here. About respects your privacy: Our Privacy Policy Contact Information: 249 West 17th Street New York, NY, 10011 © 2011 About.com | | | | Must Reads | | Advertisement | |