I often get asked how to do this arm balance pose, as it is one that looks quite tricky. By looking, it is hard to understand exactly where your limbs are supposed to go, and how they get there.
In the following blog I will try to break it down for you as simply as I can. If you are more of a visual or auditory learner, check out my YouTube tutorial How To Do Grasshopper Pose.
A few things to know before we get in to the step by step. To achieve this pose you will need to have quite a bit of spinal rotation, a strong chaturanga, open hips, and strong shoulders. You will also have to engage the core quite a bit.
In order to prepare yourself for the pose, you may want to first get comfortable in seated pigeon/rock the cradle. This is basically the same pose, but seated on the ground instead of balancing on the arms. To prepare the arms, you may also want to practice transitioning strongly from plank to chaturanga, with the elbows squeezing in to the sides.
Ready to try?
How to do Grasshopper Pose
1. Start standing up with the hands at the heart. Bend the knees slightly as if coming into chair pose.
2. Set up in standing pigeon. Lean on to the left leg (or standing leg). Pick up the right knee and cross the right ankle over the left thigh. The right ankle needs to be flexed, as the sole of the foot is where your arm is going to go. Sink the hips down low, and move the chest forwards.
3. Come into a twist, bringing the right arm to sole of the right foot. As high up the upper arm as you can (midway up the bicep is a good place to start).
4. From the balanced twist, bring your hands down to the floor. Roughly shoulder width distance apart, spreading the fingers wide.
5. Start to lean more into your left arm/left hand. Your arms will bend and engage similarly to chaturanga, keep elbows bent and hugging in towards each other.
6. As you press the foot into the arm, feel your arm press back against it. From here maybe you will lift the toes off of the mat. At first the heel can stay in, and then maybe you extend the leg out to the side.
7. Reach the crown of the head forward, keeping the elbows bent and hips and core lifted.
If you don’t get lift off on the first attempt, second attempt, 10th or 100th – keep trying! It’s worth it when you get into your grasshopper for the first time!
8. To come back out of the pose, bend the knee and place the foot back on the mat. Come back up to the twist and reverse out to standing.
Still confused? Watch the video below.
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