Get Our New App!

App StoreGoogle Play

Dragonfly – Parsva Bhuja Dandasana

Pose Summary

This is a very playful and intermediate arm balancing pose. It strengthens your arms, shoulders and core and provides a releasing twist in your lower back.

Yoga Collective - Dragonfly – Parsva Bhuja Dandasana


Step 1

Start in Tadasana.

Step 2

Cross your right ankle just above your left knee. Flex the right foot.

Step 3

Lower your seat down into chair pose, place your palms together in front of your heart centre into Anjali mudra.

Step 4

Twist to your left and place the right lower triceps inside the arch of the right foot.

Step 5

Place your hands in front of you, shoulder distance apart, and fingers spread wide. Elbows slightly bent.

Step 6

Start shifting your weight forward into your hands, bringing your elbows to a 90 degree angle, right above your wrists. Shoulders come forward, staying parallel to the floor.

Step 7

When you feel you have balance and control in your arms start raising the left foot from the ground.

Step 8

Straighten the left leg out to your right side. The right foot presses into the right triceps, knee pointing up towards the sky. Your Drishti is slightly in front of you, bringing the crown of your head forward.

Step 9

To get out bend your left knee and bring the left foot back down. Press into your hands and lift up your chest while you release the right foot down as well. Change side.


If you feel this pose in your wrists you can, to reduce pressure, roll up a mat and place the palm of the hands on the mat and the fingers on the floor.

If elbows fall out to the sides you can tighten a strap around your arms just over your elbows to keep them together.

If you fear of falling over place a pillow below your head.


  • Strengthens wrists, arms, shoulders and abdominal muscles.
  • Opens the hips and tones the legs.
  • Boosts confidence and inner strength.
  • Improves body awareness and balance


  • Avoid this pose if you suffer from wrist, elbow or shoulder injuries.
  • Avoid if you have lower back issues.
  • Pose to be avoided if pregnant