Grasshopper Yoga Pose Video: Twist + Hip Opener Flow
Okay yoga community, let me forewarn you, this yoga pose we’re working on today is quite the challenge. Grasshopper pose, an arm balance posture, requires upper body strength, inner thigh strength, core strength, open hips, the ability to twist, a good dose of balance, and….
It’s quite the high maintenance pose, yeah.
But we’re in luck.
Many of the yoga postures that we already do, over and over again, have already prepared us for this peak pose moment, the moment of floating into grasshopper pose.
Think about it.
- We always strengthen our core and keep it active during the practice
- We always do upper body work, hello plank pose and chaturanga dandasana
- We should energize our inner thighs when the time is right
- We almost always open our hips
- We almost always balance on one foot or possibly our hands/head
- And we almost always take a twist or two
These almost always moments are why we’re ready for grasshopper pose.
And when I say ready, I don’t mean ready to nail the posture, effortlessly float into it, or even get into it. I simply mean we’re ready to try it. That’s all. No pressure. No expectations.
But before we get to flowing, twisting, opening and flying, let’s jam for a moment on the how-to of how to get into grasshopper pose. Below are the five key steps to maneuvering into this challenging arm balance with tips from yours truly.
Let’s get started!
1. Figure Four Pose
- cross right ankle over left knee to create the shape
- root left heel down into the ground to stabilize the body
- bring hands to heart center for balance
- send the hips back as you sink further into the legs
- lengthen through the crown of the head + spine
- hug the belly up + in to active the core
- encourage the right knee to melt further towards the ground, opening the hip more
2. Figure Four + Twist
- from your figure four, we’ll move into the twisted variation
- take an inhale breath to prepare + lengthen
- use your exhale breath to twist towards the left
- hook your right elbow to the sole of the left foot (holy twist)
- use your active core to help stabilize the twist
- lengthen out through your spine, reaching your head forward, and your right hip back
3. Hands to the Ground
- from your twisted variation, we’ll start to bring the shape towards the ground
- gaze down at the ground and begin to bend deeply into the left knee
- as you descend down, release the prayer hands and connect them into the ground, more than shoulder-width distance apart
- keep the sole of the left foot connected to the right tricep as you do all of this – holy hell, this is the hard part
4. Lift Off
- begin to gaze forward and actively engage your core center
- use both your planted hands and the ball of the right foot to shift your weight forward
- as you hinge forward, begin to pick your right foot off the ground, let it hover
- continue playing with this motion – hinge forward, hover back foot, come down, repeat
5. Grasshopper Pose – Full Variation
- from the lifted position, we move into the full variation
- bend deeper into the arms, think chaturanga in the upper body
- extend the right leg straight to the side
- continue pushing the ground away to keep the body lifted
- continue tapping into your core strength to sustain the pose
So holy hell, whoa.
Grasshopper pose is everything and then some, as you can see, and as you will soon experience.
Now unroll your yoga mat, tap into your inner confidence, and let’s start to fly.