— Introduction —
Patangasana, also known as Grasshopper Pose, is a dynamic prone asana that strengthens the back, hips, and legs while improving control over the breath. The pose mimics the light, lifted stance of a grasshopper and helps build resilience, focus, and balance. Unlike other lying-back asanas, Patangasana emphasizes breath retention and simultaneous engagement of both upper and lower body, offering both physical strength and energetic grounding.
— Step-by-step Instructions —
- Lie down on your stomach with both legs extended straight, close together, and parallel
- Rest the arms alongside the body with the palms facing upward
- Inhale deeply and hold the breath
- Simultaneously lift the legs from the hips, along with the head and chest, raising them as high as comfortably possible
- The stomach should remain in contact with the floor throughout the posture
- Keep the hands grounded on the floor and try to maintain the legs raised throughout the movement
- Hold the final posture while retaining the breath internally, then gently lower the body back to the floor before exhaling
- Repeat the pose five times, maintaining steady control in each round
— Physical Benefits —
- Strengthens the lower back, glutes, hips, and thighs
- Improves spinal flexibility and posture
- Stimulates abdominal organs and aids in digestion
- Tones the core muscles and increases stability
— Mental & Emotional Benefits —
- Enhances focus and breath control
- Develops patience and inner discipline
- Calms the mind through breath awareness and body engagement
— Precautions to keep in Mind —
- Avoid this posture if you have hernia, high blood pressure, or recent abdominal surgery
- Those with severe spinal issues, slipped disc, or neck problems should refrain or consult a qualified instructor
- Pregnant women should not perform this pose
- Do not hold the breath forcefully; internal retention should be gradual and comfortable
— Beginner’s Tips —
- Start with small lifts if full height is not possible
- Keep the elbows slightly bent if the shoulders are tight
- Perform warm-up stretches for the back and hips before attempting
- Focus more on breath coordination than the height of the lift initially
— Best Time to Practice —
- Practice in the morning on an empty stomach for best results
- Can also be done in the evening with at least a 3-hour gap after meals
- Suitable during core strengthening or back care sequences
— Advanced Variations —
- Combine Patangasana with other prone backbends like Salabhasana for a progressive sequence
- Practice with eyes closed to build internal awareness and balance
— Wrapping Up —
Patangasana is a subtle yet powerful asana that builds strength, coordination, and control. Through active engagement of both the upper and lower body with breath retention, it revitalizes the nervous system and brings mental steadiness. A consistent practice of Grasshopper Pose supports physical resilience and encourages inner stillness—making it an essential posture for both strength and self-awareness in any yogic journey.
