Hummingbird Bag
Hummingbird Pose, or Maksikanagasana , is an advanced arm balance that requires both strength in the upper body and core , as well as flexibility in the hips and hamstrings . This challenging pose resembles a hummingbird in flight and tests your ability to balance on one arm while keeping your body lifted.
Correct technique and form
Follow these steps to perform the Hummingbird Pose correctly:
- Start in a Side Crow (Parsva Bakasana), where you balance on your hands with your legs bent to one side.
- Slowly begin to extend the upper leg out to the side while keeping the lower leg bent and supported on the upper arm.
- Brace the core and lengthen the spine while maintaining balance. Gaze should be forward to help with stability.
- Hold the balance for 5-10 breaths and slowly come out of the position.
Common errors
Here are some typical Hummingbird Pose mistakes and how to avoid them:
- Lack of core activation : Keeping the core engaged is crucial to prevent the body from falling forward or to the side.
- Shoulder overload : Make sure to distribute the weight evenly over the palm to protect the shoulders from overload.
- Lack of leg extension : Without sufficient flexibility in the legs, it can be difficult to fully extend the upper leg.
Modifications and Variations
To make the Hummingbird Pose easier, try these modifications:
- Use yoga blocks : If balance is difficult, place your hands on yoga blocks for extra height and support.
- Practice Side Crow : If you struggle with balance, you can practice Side Crow to build strength and balance before the Hummingbird.
For a bigger challenge you can:
- Full extension of the lifted leg : Once you master the balance, try extending the lifted leg all the way out to the side to challenge your flexibility and control.
Reps and sets
Hold the pose for 5-10 breaths on each side and repeat 2-3 times to improve strength and balance.
Breathing pattern
Keep your breathing even and controlled. Inhale as you prepare to lift your body and exhale slowly as you maintain your balance. Be aware of breathing deeply to keep the core activated.
Videos with different approaches
Watch these videos for a visual guide to properly performing the Hummingbird Pose: