Introduction
On January 19, 2025, we explore two advanced asanas – Insect Pose and One – Legged Crane Zen Pose – with the help of a chair. These asanas are not only challenging but also offer great benefits for strength, balance, and flexibility.
Insect Pose: A Chair – Assisted Balancing Act
Insect pose, also known as firefly pose, is a fun yet challenging balancing asana. Starting it empty – handed can be a bit tough, so using a chair as a launching pad is a great idea. When sitting on a chair to perform this pose, it’s an excellent way to build thigh strength. Since there’s no need to fix the arms under the legs, the required leg strength is more noticeable, and it also helps in finding the right direction for the back and arms without putting excessive stress on the arms.
With the chair’s help, you can learn important aspects such as how to transfer weight to the arms, how to center on the hips to make the hips float up and down, maximizing the downward pressure on the hands and abdominal lift. You can even switch between sitting in the chair and lifting the chair to find the balance. It’s also a great way to enhance mobility.
Here are the four steps to unlock the insect pose:
- Sit in a chair with straight legs. Bend the body forward with knees bent and place the arms on the floor (or bricks) between the legs. If the chair seat is high, place the heels on bricks.
- Prepare to activate the abdominal muscles. Exhale, fully straighten the knees (bend and straighten the legs several times). With the knees extended, spread out the toes, activate the abdominal muscles, and send the breath to the back of the body. Make the skin and muscle fibers spread out and elongate.
- Move the hips further forward in the chair. Exhale, push the hands into the floor or yoga block, move the weight forward onto the arms, and at the same time, lift the abdomen and hips. Hold the position for several breaths, focusing on moving the breath to the back rib – cage area, and begin to try to slowly straighten the legs.
- Exhale when lowering the hips again. When lifting again, inhale and exhale again, repeating back and forth several times. The key to lifting the hips in this action is to coordinate the lowering and lifting of the hips through the movement of the breath.
One – Legged Crane Zen Pose: Improving Stability and Flexibility
The One – Legged Crane Zen Pose can be very useful for improving the stability and mobility of the legs, hips, shoulders, and spine, as well as lengthening and stretching the muscles on the back of the body. Here’s a new method to perform this pose:
- From a kneeling position, step the left leg forward to the outside of the left hand and place the hand on the floor on the inside of the left knee.
- Lower the body so that the left shoulder is across the back of the left knee. Then put the left hand on the floor outside the left leg. Take a breath and put both hands on the floor outside the leg. The fingers should be greatly open, and the root of the hand should become wider for more stability.
- Exhale and move the weight backwards (sit backwards) so that the left foot can be lifted off the floor. Lift the leg as straight as possible, with the toes greatly open. Keep the left arm firm, with the elbow directly above the wrist.
- Place the toes of the right foot under the foot and exhale, lifting the right knee off the floor.
- As you exhale, swing the right knee to the side and place the right shin (just below the knee) on the back of the right arm. Push the hands firmly into the floor, using the reaction force of the floor.
- Exhale, when the body moves forward, lift the right foot off the floor. Widen the collarbone, shoulder blades, and back of the rib – cage. When the legs reach into the arms, try to straighten the left leg and arms, head up, and keep the breath stable and under control.
These two asanas, with the help of a chair, offer a new way to explore and master advanced yoga postures. Whether it’s for building strength, enhancing balance, or improving flexibility, they are worth a try.
