Hummingbird Bag

Hummingbird Pose , or Maksikanagasana , is an advanced balance pose that requires strength, flexibility and a good dose of focus. This pose is excellent for strengthening the arms , core and hips , while challenging balance. It is a perfect position for experienced yogis who want to expand their practice and work with both flexibility and mental presence.

Correct Form and Technique

To master the Hummingbird Pose , follow these steps:

  1. Start in a sitting position with your right foot placed over your left thigh.
  2. Place your left elbow on the outside of your right knee, and your right hand on the floor for support.
  3. Lift your body off the floor by pressing down on your right hand and pushing yourself up through your arms.
  4. Extend your left leg straight out to the side while maintaining balance and core strength.
  5. Hold the position for a few breaths and slowly come back down before repeating on the opposite side.

Common Errors

Here are some common mistakes to avoid in Hummingbird Pose :

  • Lack of core activation: Keep your core active at all times to support your back and maintain balance.
  • Overloading the shoulders: Avoid pulling the shoulders up towards the ears; keep them down and relaxed.
  • Unstable hip position: Make sure your hips are wide open and warm before entering the bag to avoid injury.

Modifications and Variants

If Hummingbird Pose is challenging, try these modifications:

  • Use yoga blocks: Place blocks under your hands for extra support as you work on balance.
  • Start with lower lifts: If full lifts are difficult, start by lifting just a little, and focus on strengthening your arms and core gradually.
  • Hip openers in preparation: Practice hip openers such as Butterfly Pose or Pigeon Pose to improve flexibility before attempting Hummingbird Pose.

Number of Repetitions and Sets

Hold the Hummingbird Pose for 3-5 breaths on each side, and repeat 2-3 times . Be sure to take breaks between each round to avoid muscle fatigue.

Breathing technique

The breath plays an important role in maintaining balance in this advanced position:

  • Breathe deeply as you prepare and enter the position.
  • Exhale as you extend your leg and focus on keeping your balance.
  • Maintain steady, controlled breathing to help you stabilize your body and find peace in the position.
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