Dragonfly Pose

Parsva bhuja dandasana

What is Dragonfly Pose?

Dragonfly pose, or parsva bhuja dandasana in Sanskrit, is a beautiful arm balance that requires focus and core strength. With the weight supported on the arms, one foot rests on the back of the arm while the other leg extends to the same side.


  • Begin standing. Cross the right ankle over the left thigh and bend down.
  • Twist the upper body to the left and place the fingers on the ground.
  • Nestle the right tricep against the right foot.
  • Place the hands flat on the ground and shift forward.
  • Inhale and lift the left toes from the floor to balance on the hands.
  • Exhale and extend the left leg.
  • Breathe while holding the pose.
  • Inhale and carefully release.
  • Change sides.


  • Avoid if there is wrist or shoulder injury.

Benefits of Dragonfly Pose

  • Improves balance and focus
  • Strengthens the legs, shoulders, arms and back
  • Opens the hips
  • Tones the abdominal muscles

Dragonfly Pose Details
Sanskrit Name: Parsva bhuja dandasana
Pronunciation: PAR-shvah bhoo-jah dahn-DAH-sah-nah
Pose Level: Advanced
Drishti: Bhrumadhye (Third Eye)
Pose Type: Arm Balances, Balancing, Core, Hip Openers, Strength, Twists

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