Twist, open your hips, and build arm strength in one pose
A Yoga Power Pose
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A massive power pose, grasshopper has it all. It's a twisting, arm-balancing, hip-opening, and major arm-strengthening pose all in one!
Don’t worry about getting it right away—that’s why we do the step-by-step breakdowns. And maybe this pose won’t happen in this lifetime or the next 20 lifetimes (if you believe in that), but have fun with the process. One of my favorite things about the physical practice of yoga is that there is always something new to try—that journey of trying new things never gets old. Have fun, take deep breaths, and take this one step at a time.
It’s always a good idea to activate your core before attempting arm balances and inversions, so if you want a good warm-up, try this video!
RELATED: Step-By-Step Breakdown: Chaturanga
Warm-Up Pose: Happy Baby
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Lie faceup. Bend knees and hug them in toward chest. Widen knees toward armpits and take outer edges of feet in hands. Keep entire back on the ground and rock softly from left to right if that feels good. Breathe here for at least 5 deep breaths.
Warm-Up Pose: Seated Spinal Twist
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Sit with legs extended in front of you. Bend right knee and place right foot on the ground outside of left thigh. You can keep left leg long, or bend it and place left heel under right butt. Turn torso to the right and take right hand to the ground behind sacrum. Wrap left arm around right leg and place right hand on the ground behind sacrum. Take a big inhale to lengthen spine, then take left arm outside of right thigh and use arm, pressing into thigh and thigh pressing into arm to twist on exhales. Continue here for at least 3 deep breaths. Repeat on the opposite side.
Prep Pose: Half Chair, Half Ankle to Knee
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Stand, bend knees, sink hips back like you are sitting down in a chair, and reach arms high to frame face. Transfer weight into right leg and hug left knee into chest. Cross left ankle over right knee, flexing left foot to protect knee. Breathe here for at least 3 deep breaths.
Prep Pose: Half Chair, Half Ankle to Knee Prayer Twist
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Begin in half chair, half ankle to knee with left ankle crossed over right thigh. Take hands together in a prayer at the center of chest. Take a big inhale here, and use exhale to twist. Bring left shoulder down and place any part of upper arm to elbow that is accessible in front of foot. Breathe here for at least 3 deep breaths.
Prep Pose: Half Chair, Half Ankle to Knee Twist with Open Arms
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From half chair, half ankle to knee, prayer twist with the left ankle over right thigh, “T” your arms out so that left hand or fingertips are on the ground and right arm is reaching straight up toward the ceiling. Twist for at least 3 deep breaths.
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From half chair, half ankle to knee twist with open arms, place right hand on the ground (or a block if you are using a block under left hand) shoulder-distance apart from left hand with wrist creases in one long line. Press firmly into the knuckles of the forefinger and thumb, palm, and finger tips, bend elbows like chaturanga (reach elbows straight back, not winging out), press left foot firmly into left upper arm, using right thigh pressing into left ankle as support. Eventually, lean so far forward that all weight is in hands, and then extend right leg long. Breathe! Repeat the last three steps, starting with half chair, half ankle to knee, on the opposite side.