Draw the knees together and hug them in, or lie back for a moment to release the inner thighs. · A gentle seated twist to rebalance the lower back after the fold.
Time your hold
Three soft ticks and a bell when you're done, so you can close your eyes and stop
watching the clock.
How to do it
Sit and open your legs wide into a comfortable V. Sit up onto a cushion so the pelvis can tilt forward more easily.
Let your toes and knees roll up toward the ceiling rather than falling flat, so the knees stay safe.
Walk your hands forward between your legs and fold from the hips, letting the spine round only gently as you settle.
Find your edge — about 60–80% of your capacity, a real stretch but never forcing. Rest your forearms, or your head, on a bolster and let the shape do the work.
You do not need to go far — even a small fold, or leaning to one leg at a time, gives plenty. Be still and let it deepen slowly.
Why practice it
Opens the inner thighs and adductors as the legs spread wide.
Lengthens the hamstrings and the whole back line of the body as you fold forward.
Gently stretches along the lower back and spine when you round softly toward the floor.
A quietly opening, patient pose that rewards time and steady breathing over effort.
Before you go
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Take care
Protect the lower back — fold from the hips and round only gently, and sit up on a cushion so the pelvis can tip forward.
Guard the inner knees and hamstrings by keeping a soft micro-bend in the knees and pointing the toes up toward the ceiling.
If the hamstrings feel sharp or you have a hamstring injury, bend the knees more and rest the folded body on a bolster.
Coming in & out
Into the pose
From a seated position, open the legs wide, then walk the hands forward to fold.
From Butterfly, extend the legs out wide into the straddle.
Out of the pose
Come out slowly. Walk the hands back, rise up through the spine, then use your hands to draw the legs back together.
Bounce or shake the legs gently, or lie back with the knees bent, to release the hips.
Common questions
How long do you hold Dragonfly in Yin Yoga?
Most people hold Dragonfly for 3–5 minutes. The long, still hold is what makes it Yin — settle in, soften, and let the shape do the work. Come out a little sooner if you ever need to.
Is Dragonfly suitable for beginners?
Dragonfly suits you best once you have a little Yin experience. It's still accessible if you ease in slowly, use props where you need them and respect the cautions on this page — never force the shape.
What does Dragonfly stretch?
Dragonfly mainly works the hamstrings, inner thighs, lower back and hips. Opens the inner thighs and adductors as the legs spread wide.
Do you need props for Dragonfly?
You don't have to, but a cushion, bolster, block or blanket can make Dragonfly more comfortable and help you relax into the hold. Props in Yin aren't a shortcut — they let you stay longer and soften more deeply.
What's the difference between Dragonfly and Butterfly?
Both open the inner thighs, but the legs are placed differently. In Butterfly the soles come together and the knees fall open, which stays gentler on the hamstrings. In Dragonfly the legs spread wide and straight, adding a hamstring and back-line stretch alongside the inner-thigh opening. Many people move from Butterfly into Dragonfly as they warm up.
How wide should my legs be in Dragonfly?
Only as wide as still lets your hips tip forward — often somewhere between 90 and 120 degrees. A full split isn't the goal. If the hips roll backward and your lower back rounds hard, bring the legs closer together and sit up on a cushion so the pelvis can tilt forward instead.
Dragonfly is one shape among many. When you'd like to put a whole sequence together into one long, slow practice, pop your email in and I'll send you my free two-hour Yin, restorative and Yoga Nidra retreat. Yours to keep.
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