Yoga pose
Grasshopper Pose is an advanced twisting arm balance that combines a deep standing twist, hamstring length and strong support through the hands, shoulders and centre.
Typical hold: 1 to 3 breaths per side
Timing: Enter on an exhale, hold for 1 breath · Hold for 2 to 3 slow breaths · Repeat 2 times each side with a pause between attempts
Grasshopper Pose usually starts from a standing twist, but the balance only works when the setup is organised. One leg wraps onto the upper arm, the hands take weight, and the other leg reaches out to the side. It is normal for this pose to feel very different from one side to the other. A smaller version with bent knees is still the pose if the shape stays steady and the joints feel clear.
If the balance keeps sliding away before the feet lift, check whether the hooked thigh is sitting low near the elbow. In this pose, moving the thigh a little higher onto the upper arm often matters more than trying to kick the side leg straighter.
Keep the lifted side leg bent instead of straightening it fully. Focus on finding the hook of the thigh on the arm and a brief, steady balance.
Place each hand on a yoga block at a stable height to give the torso more room in the setup. This can help if the floor feels too far away.
Lift into the shape but let the extended leg toes stay lightly on the floor. Use that light contact for balance while you learn the weight shift.
Stay standing with palms together at the chest and work on the twist without placing weight into the hands.
Useful if wrist loading or arm balancing is not comfortable today.
Practise balancing both knees together on the upper arm instead of extending one leg out to the side.
Useful if you want a related twisting arm balance with less hamstring demand.
Lie on your back and cross one ankle over the opposite thigh, then draw the legs in gently.
Useful if the standing twist and hip setup feel too demanding.
The extended leg stays bent while you work on the forward shift and arm support.
Both hands rest on blocks to create more space for the torso and hips in the entry.
The side leg reaches out but the toes stay on the floor for partial support.
Come out of Grasshopper Pose for sharp pain in the wrist, shoulder, hamstring or back, or for tingling or strain that is still there after you release. Choose a simpler arm balance or twist, and get individual guidance before trying the full pose again.
Use these related poses when you want a more accessible way to practise a similar movement or prepare for this pose.
These poses can help prepare the movement pattern or body position used here.
When this pose feels steady and controlled, these related poses may provide a logical next step.
These poses can provide a contrasting movement or a quieter transition after this pose.
That is common. Keep the setup and let the extended leg toes stay lightly down. Work on shifting the chest forward and hooking the thigh higher onto the arm before trying to float both feet.
No. A bent leg is fine if that helps you keep the twist, the hook of the thigh and steady breathing. Straightening the leg is only useful if the rest of the pose stays organised.
Most people feel it in the hands, shoulders, belly and outer hip of the hooked leg. You may also notice a hamstring stretch in the extended leg. Sharp pressure in the wrists or back is a sign to come out.
For many people, yes. Side Crow helps you practise the forward lean, hand pressure and twisting balance without asking for the same side-leg extension. It is often a sensible stepping stone.
Twists, hip rotation and balance are rarely even from side to side. One hamstring may also feel tighter, or one direction of twist may be less familiar. Work both sides, but do not expect them to match exactly.
Reviewed for yoga instruction
Certified Yoga Instructor with 5+ years of Teaching and Consistent Practice
Last reviewed: 2026-08-08
