Integrating Bala Parsva Bhuja Dandasana for Better Flexibility and Strength

Baby Grasshopper Pose: Enhancing Your Core and Leg Strength

bala parsva bhuja dandasana
English Name(s)
Baby Grasshopper Pose
Sanskrit
बल परस्व भुज दण्डसन/ Bala Parsva Bhuja Dandasana
Pronunciation
Bala-pa-aar-sva-bhu-jaa-dan-dahs-anna
Meaning
Bala: Baby
Parsva: Side
Bhuja: Arm
Danda: Stick
Asana: Pose
Pose Type
Arm Balance
Level
Intermediate

Bala Parsva Bhuja Dandasana at a Glance

The twisted body is supported over an arm and the foot looks like a baby grasshopper; hence the name is Bala Parsva Bhuja Dandasana baby grasshopper pose. It is less challenging and a base pose, for the grasshopper pose. The Grasshopper Symbolizes luck, stability, courage, fertility, balance, and freedom in a practitioner’s life.

Benefits:

  • It helps to strengthen your: shoulders, arms, legs, ankles, and knee joints.
  • It helps to stretch your outer hips, hamstrings, and lower back.
  • It increases the blood to your groin area.
  • It helps to stimulate your reproductive and internal organs.
  • It reduces your tension and pain in the lower back.

Who can do it?

Intermediate and advanced yoga practitioners can do this pose. People with strong arms, legs, and core strength can do this pose. Sportspersons and dancers can do this pose. Beginners can do this under the guidance of the yoga teacher.

Who should not do it?

People with injuries to their arms, elbows, legs, hips, and back should avoid doing it. Any surgery done should also avoid doing this pose. Pregnant women should avoid doing this pose. Women during their menstrual cycle should avoid it. People having balance issues should do this pose.

How to Do Bala Parsva Bhuja Dandasana?
Follow the Step-by-Step Procedure

  • This is an intermediate level and the base asana for the Grasshopper pose. for safe practice Do the warm-up and preparatory poses to avoid any discomfort or injury. This pose can also be started with the Tadasana pose as a slightly easier version.
  • Start by sitting down in the Dandasana (staff pose) pose extend your legs straight in front of you and let your arms be on your sides.
  • Keeping your right leg straight, bend your left leg at the knee bring your left foot outside the right leg, and place it above the right knee.
  • Your left foot toes should face the right side and your heel should point to the knee side.
  • Now twist your torso to the right side of your hip and slowly shift your weight to the right sitting bones and outside the right leg.
  • Now catch hold of the right foot with your left palm (left arm), if it is difficult to use a yoga strap initially, and keep your right foot flexed.
  • Now engage your core muscles and keep your left elbow close to the chest, lift your right foot off the ground, with your left hand.
  • Now gently lean forward as for the chaturanga pose. your body weight is on your left foot and right hand, lifting your hips off the floor.
  • Your right leg will be straight and your elbows in one line.
  • Hold this full expression of the Baby grasshopper pose, within your comfort level and keep breathing.
  • When you exit, come to the Dandasana pose and relax in the seated forward bend before doing it with the left leg straightening and twisting to the left side.

What are the Benefits of Bala Parsva Bhuja Dandasana?

Benefits of Bala Parsva Bhuja Dandasana
  • Baby grasshopper pose helps to strengthen your ankles, wrists, back muscles, thighs, shoulders, arms, and legs.
  • This arm balance pose helps to open the rib cage and helps you breathe more deeply.
  • This improves the functioning of the respiratory system.
  • This pose also helps to strengthen your pelvic floor muscles.
  • The involvement of the abdominal region helps to boost your digestion process.
  • Baby grasshopper pose can help tone the area around your stomach and your thighs and also reduce extra fat.
  • This is the base pose for the full Grasshopper pose and makes the advanced pose a bit easier.
  • This pose helps to release the tension and stress in the lower back area and reduces the pain.
  • It helps to open your chest and shoulders.
  • Baby grasshopper pose helps to improve your self-awareness and reduces stress and anxiety.
  • This can develop your balance and enhance your stability and focus.

Health Conditions that Might Benefit from Bala Parsva Bhuja Dandasana

  • Regular practice of the Baby grasshopper poses can help to stimulate the pancreas gland and can help with mild diabetes.
  • Regular practice of this pose can help to reduce digestive issues, like constipation and bloating, and can help in the smooth digestion process.
  • Focusing on alignment and breath, the mind is controlled, calming the nervous system.
  • Practicing this pose regularly can help to reduce your lower back pain.
  • Contraction of the abdominal muscles helps stimulate the superficial muscles and the deeper tissues.
  • The twisting motion in this pose helps to let the stress and tension out of your body and helps to achieve a calm mind and body.
  • The knot-like position in the Baby Grasshopper pose, causes stress in the groin region, which stimulates reproductive organs. 
  • This pose is beneficial in increasing the blood circulation in the pelvic region and also nourishes the reproductive cells.
  • Grasshopper pose bala parsva, requires core muscles to balance the pose. Therefore, it builds core strength, so people who want to strengthen their core can attempt this pose.
  • This helps to stimulate the Swadisthana chakra and Manipura chakra.

Safety and Precautions

  • Avoid the Baby grasshopper pose if you have any injuries (new injuries or old) in your, elbows, shoulders, wrists, hip joint, or legs.
  • Even if you had any surgery just avoid the pose or consult your health care professional.
  • Avoid this pose if you have any stomach issues.
  • If you are a beginner, do it under the guidance of a trained yoga teacher.
  • Avoid loosening the lifted foot.
  • Avoid doing this pose if your upper body is not strong enough.

Common Mistakes

  • Avoiding the warm-up and the preparatory poses before starting this pose.
  • Avoiding to engage your core muscles.
  • Not following the proper alignment procedure.
  • Avoid holding your breath.
  • Listen and respect your body and act accordingly while doing the Baby grasshopper pose.

Tips for Bala Parsva Bhuja Dandasana

  • If starting with the Dandasana pose is difficult, you can do the variation, starting with the Tadasana pose.
  • Develop your arm and core strength before doing this pose by doing the arm balances asana.
  • Keep the lifted foot flexed.
  • Place a cushion in front of your head for safety.
  • Do the stretches and warm up or you can do a few rounds of sun salutation.
  • Always do this resting or cooling-down pose, like the Balasana pose.
  • Always do it on an empty stomach.
  • Do it on the yoga mat or any soft surface.

Physical Alignment Principles for Bala Parsva Bhuja Dandasana

  • Start with the Staff pose or the Dandasana pose.
  • The hand on the floor should be grounded and firm, and keep your fingers wide for better support.
  • Press the palm against the floor evenly.
  • The arm is bent at 90 degrees.
  • keep your sit bones lifted.
  • The elbow of the grounded arm pointing backward.
  • The supported leg is also bent at 90 degrees and keeps it firm and grounded.
  • The bent leg comes over the extended leg.
  • Raised leg is extended straight, foot flexed and toes active as this gives a firm foundation
  • Hold the raised leg foot with the opposite hand, you can hold the foot, shin, or use a yoga strap, depending on your flexibility.
  • You can gaze at the raised foot or the floor forward, as it is comfortable for you.
  • Shoulders in one line, draw back and down, keep it away from the ears.
  • Engage your core to lift your hips and engage your upper body to lower your chest.

Bala Parsva Bhuja Dandasana and Breath

Breathing will ease the pose and release the stress and tension. Inhale bring your right leg outside the left thigh and place the foot. Keep breathing, exhale twist your upper body, inhale and bend your torso forward, exhale and engage your core, hold your left extended foot with the opposite hand, and lift your buttocks off the floor and balance on one arm and one leg. Keep breathing while you hold your pose.

Bala Parsva Bhuja Dandasana and Variations

  • You can do the variation, starting with the Tadasana pose.
  • Use props like yoga straps.
  • Plank pose or forearm plank pose.
  • Mating Grasshopper pose.

The Bottom Line

This is an intermediate to advanced pose, which needs a good arm, leg, and core strength. helps in strengthening the lower body along with the hip opening and hamstring flexibility. Initially do it under the guidance of the yoga teacher. For any health concerns consult your doctor. The Baby Grasshopper pose symbolizes courage balance, freedom, stability, luck, and willpower. Progress slowly and with patience get in gradually and be consistent.

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Meera Watts
Meera Watts is the owner and founder of Siddhi Yoga International. She is known worldwide for her thought leadership in the wellness industry and was recognized as a Top 20 International Yoga Blogger. Her writing on holistic health has appeared in Elephant Journal, CureJoy, FunTimesGuide, OMtimes and other international magazines. She got the Top 100 Entrepreneur of Singapore award in 2022. Meera is a yoga teacher and therapist, though now she focuses primarily on leading Siddhi Yoga International, blogging and spending time with her family in Singapore.