DRAGONFLY POSE – Yin Yoga
The ultimate message of Dragonfly pose is as Paulo Coelho says on p.23 of the Alchemist
". . . people are capable, at any time in their lives, of doing what the dream of"
Dragonflies
are insects with large multifaceted eyes, two pairs of strong transparent
wings, an elongated body and six legs. Dragonflies
are among the fastest flying insects in the world. They amazing feats include flying
backwards, change direction in mid-air and hovering for up to a minute.
They are found
around marshes, lakes, ponds, streams, and wetlands because their eggs hatch
into aquatic larvae, known as "nymphs.” Most of
a dragonfly's life is spent as a naiad (nymph), beneath the water.
The larval stage of dragonfly’s life may last from
two months to five years depending on the species. When the naiad is ready to metamorphosis
into an adult, it climbs an emergent plant and the exposure to air causes it to
breathe. With the exposure and breath, the skin splits open at a weak spot and
the adult dragonfly crawls out of its larva.
In flight, the dragonfly can fly in
six directions; upward, downward, forward, back, and side to side. The adult
life of a dragonfly can last up to six months. The dragonfly is best known for its beautiful
colors and the sparkling properties of its body and wings.
In China, the dragonfly is associated with
prosperity, harmony and as a good luck. The dragonfly represents the Confucian
ideal of pureness of character. In Japan,
dragonflies are symbols of courage, strength, and happiness, and they often
appear in art and literature, especially haiku.
Samurai have used them as a
symbols of power, agility and victory. For the Navajo, it is the symbol of pure
water. For the Mayan, the dragonfly is the emblematic animal of the goddess of
creativity, Ix Chel. It is said that the dragonfly’s wings and magical songs
revived her after she almost got killed. In Yin
Yoga, the dragonfly pose combines
the water and fire elements.
By holding
dragonfly pose, we open to the energy of transformation and self-evolution. The
dragonfly inspires us to bring out the changes that we need to make in life to
reach our potential. It also calls us to
except the aging process and mature and stay open and adaptable in our personal
journey. The dragonfly reminds us to
bring lightness and joy into our lives.
You can call
on the dragonfly’s power when you’re stuck in a situation and need assistance
to gain a new perspective. The solution might lay in your ability to adapt and
tackle the issue from a different angle
Dragonfly's show us how we can make changes later in life. There is always time to transform!!!!
BASIC SYMBOLISM OF THE DRAGONFLY
Self-Realization - The
dragonfly uses its power to elegantly control its movements. Throughout its life it changes and
evolves. The dragonfly is able to be comfortable
on water, land, and in the air. –
Lightness- The dragonfly is known for its fast
flight and their dazzling aerial feats, as if imitating how light itself can be
moved and directed.
Metamorphosis, Change and
transformation - The dragonfly represents
transformation embodied in its life story. The first year of so of a
dragonfly’s life is lives in water as a nymph.
Then it metamorphoses into a flying creature. As it matures the dragonfly also changes colors.
Adaptability – Dragonflies twist, turn, change directions
in an instant, hover, move up or down, and even fly backwards.
Joy, lightness of being
Vision/Limitlessness - 80% of
the insect’s brain power is dedicated to its sight. It can see in all 360 degrees. This vision symbolizes the uninhibited
potential of the mind and the ability to see beyond the limitations of the
human self.
Pure Water
Transformation- Dragonfly is one of nature's shape
shifters. The dragonfly inhabits two realms, air and water.
Being in the Moment - The
dragonfly lives most of its life in water as a nymph. It flies only for a
fraction of its life.
Introspection/Self-Reflection - Dragonfly has the ability to
reflect and refract light. The number 2 is significant to Dragonfly, so think
in terms of two-year periods when you begin a change.
Self-Discovery - Dragonfly’s
metamorphosis from sea insect to flying insects. As water represents the
emotional body and air represents the mental, those with this power animal will
frequently find themselves trying to maintain balance between their thoughts
and emotions.
Illusion - Just as light can bend and shift
and be adapted in a different ways, so can the archetypal forces associated
with dragonfly. Dragonfly yields the message that life is never what it appears
to be. When we have made ourselves believe that the limitations of physical
existence prevent us from changing and growing. Dragonfly can cause us to
question the illusion which we call reality, particularly that part of our
realities which hinders our ability to grow and create transformation/change in
our lives. Dragonfly conveys knowledge about greater dimensions of reality, and
helps us travel to a realm of light and color in which spiritual expansion is
possible
Fantasy/Magic/Mysticism - With their shimmering wings and
delicate form, they appear to come directly from the land of Faerie. Their rainbow
wings remind us we live in a world of magic.
Maturity - As the dragonfly moves from nymph
to flying insect it’s live because more exciting an active. Their spectacular
colors shine with iridescence in the sunlight also take time to develop, giving
the idea that with maturity our own true colors come forth.
Swiftness- Dragonflies can reach speeds of up
to 30 miles per hour when flying. They can spot movement forty feet away.
Flying around and into things from different angles, they challenge rigid
awareness and prompt the energy of change
Changeability/Maneuverability - Neither insects or birds have the
flight maneuverability of the dragonfly. They can twist, turn, move up or down,
change directions in an instant, hover and even fly backwards. Dragonflies are
masters at what they do, and they do it relentlessly.
Openness - his power animal is especially
helpful for those who feel stuck, or are unable to grow spiritually and for
those who feel blocked in their creativity. Dragonfly helps us remember that
'ordinary, everyday physical reality isn't all that is available to us
Benefits of the Dragonfly Pose -
Stretches
the hamstrings
Opens the
hips and groin
Helps blood circulation
in the pelvic region
Provides a
gentle opening to the inner knees
Stimulates
the ovaries
Controls and
regulates the menstral flow
Prevents
hernias and helps with mild hernias
Can relieve
sciatica pain
Contra-indications:
Can
aggravate sciatica. If you have this condition, elevate the hips. Beware of
hips rotating backward while seated; we want them to rotate forward.
If you have
any lower back disorders which do not allow flexion of the spine, then do not
allow the spine to round: keep the back as straight as you can.
If you have
any inner knee trauma or issues, bring the legs closer together or tighten the
top of the legs (the quadriceps) to engage the kneecaps.
Getting Into the Pose:
From a
sitting position, spread your legs apart until they won't go any further.
Sitting on a cushion will help tilt your hips. Fold forward, resting your
weight into your hands with your arms locked straight, or rest your elbows onto
a block or a chair
Modifications:
Use bolster or
block to raise hips.
Can keep
hands behind the back, or rest elbows on a bolster.
Folding over
one leg increases spinal and hamstring stretch.
If the knees
feel bothered, tighten the quadriceps to close the knee joint or bring legs
closer together.
If
hamstrings feel too tight, bend the knee(s) and place a bolster or blanket under
the thigh(s).
Legs can be
90 degrees apart to 120 degrees for advanced students. The full splits of 180
degrees is not necessary, but if you can do it, go for it.
If you're
advanced, fold right down onto your stomach and rest your arms to the sides.
Use a
bolster or blanket under the chest
If head is
too heavy for the neck, support the head in hands or a block or a chair.
If you are
stiff, bend the knees a lot! It is also okay to place the feet flat on the floor.
When the knees are bent, and while sitting on a cushion, you can bend forward
more easily and allow gravity to do the work.
Pose Variations
Bend arms
and put backs of hands on the back of the rib cage and flap the wings. If you are flexible you can bend forward in
this position
Toe Bends in
Dragonfly
Ankle Rolls
in Dragonfly
Side Stretch
on Both Sides
Shoulder
Rolls in Dragonfly
Finger
Bending in Dragonfly
Wrist Rolls
in Dragonfly
Side bend –
both sides
Forward bend
– both sides
Half
dragonfly, with forward bend or side stretch
With a
partner
Neck rolls
Lift the
Legs in the air in this position with hands around sides of feet or toes
Do the pose
with back on the ground and legs on the wall
Do the pose
as a variation of snail (hatha plough pose)
Do a
variation of this pose after happy baby with back on the ground
Twist side
to side bringing alternate finger tips to toes
Coming Out of the Pose:
Use your
hands to push the floor away and slowly roll up. Engage the abs, can also tighten the thighs
Once you are
up, lean back on your hands to release the hips, tighten the leg muscles, and
drag or lift your legs to bring them together. Bounce or shake out the legs.
Counter poses:
Windshield
Wipers the legs
Do a cross-legged, seated backbend
Meridians & Organs Affected:
Urinary
Bladder on back of legs and on the back, and the Liver and Kidney lines through
the groin and the Spleen through the inner knees.
The twisting
version will stimulate the Gall Bladder along the side of the torso.
Joints Affected:
Hips, lower
back, and knees.
Recommended Hold Times:
Three to ten
minutes;
Related Hatha Poses
Upavistha
Konasana.
Other Names:
Straddle
Other Notes:
This pose
can be very frustrating for beginners because the adductor muscles tug on the
sitting bones, just like the hamstrings do, which causes the top of the hips to
tilt backward. This will open over time.
Use props.
Keep weight
forward on the sitting bones; even tug the flesh away from the buttocks before
folding forward.
Often it is
nice to spend half of the time in one variation and then add a twist for the
last half of the pose.
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