Yoga pose
Dragonfly Pose is a seated wide-leg variation that combines a side bend and forward angle. It asks for hamstring length, side-body space, and enough support under the pelvis to keep the spine from collapsing.
Typical hold: 3 to 6 breaths per side
Timing: Hold for 3 slow breaths · Stay 20 to 30 seconds · Repeat on the second side with the same length of time
This variation changes the feeling of a wide-legged seat quite a lot. One leg stays extended while the torso turns and reaches toward the other side, so the stretch is not evenly spread. For some bodies it feels clear in the inner thigh and side waist. For others, the first job is simply sitting high enough to tip the pelvis forward a little. There is no need to force the shape. A smaller version is often steadier and more useful.
If the top shoulder keeps rolling forward, bend that upper elbow slightly and think of turning the chest a little more toward the ceiling. That usually gives the side bend more space and stops the pose turning into a slump.
Place one or more folded blankets under your sitting bones. This often makes it easier to tip the pelvis forward and reduces strain in the lower back.
Keep a small bend in the knee of the leg you are folding toward if the hamstrings feel very tight or the spine rounds.
Rest the lower hand on the shin or floor rather than reaching for the foot. Use the contact point to help you lift the chest, not pull down.
Sit with the soles of the feet together and knees apart, staying upright or folding only a little.
Use this if a wide straddle is uncomfortable in the hamstrings or hard to maintain with a long spine.
Extend one leg forward and bend the other knee in, then fold toward the straight leg with both hands available for support.
Use this if the full wide-leg position feels too demanding on the inner thighs or pelvis.
Take a wide-legged seat and simply side bend over one leg without trying to fold deeply.
Use this if you want more side-body focus with less pressure to reach the foot.
The torso stays more lifted, with the lower hand on the floor or shin and the top arm reaching overhead.
The lower hand catches the foot or big toe while the torso rotates slightly more open, as long as the chest does not collapse.
The side of the torso or forearm rests on a bolster or stacked blankets for a softer, less effortful version.
Pause Dragonfly and back off the fold when sharp pain shows up in the inner thigh, hamstring attachment, or lower back. Repeated pain here is a good reason to get individual guidance before going deeper.
Wide enough that you feel some work in the inner thighs, but not so wide that you immediately round backward. If you cannot sit upright without strain, narrow the legs and add height under the hips.
No. Holding the foot is optional. Many people do the pose more clearly with the hand on the shin or floor, because that lets the chest stay broader and the side bend stay cleaner.
That is common. Limited hamstring range can become the main stopping point before the side bend develops fully. Sit on support, bend the knee a little, and make the fold smaller so the torso has more room.
Usually a slight turn upward feels better than letting the chest face the floor. You do not need a dramatic twist, but a little opening through the sternum often keeps the side waist from collapsing.
Reviewed for yoga instruction
Certified Yoga Instructor with 5+ years of Teaching and Consistent Practice
Last reviewed: 2026-08-08
