Deer Pose

Featuring Suz

Graduated from Root to Rise Teacher Training Spring 2024

Enjoy this seated yin posture that aims to stretch the outer hips and glutes as well as the groin. It can also release tension in the low back as well as improve digestion and mental clarity. Use the grace of a deer to make your way into this posture slow and steady.

Benefits

• Can calm and balance the mind

• Helps to release tension in the spine

• Counterpose to hip openers or external rotation of the hips

• Benefits the digestive and reproductive systems by massaging the internal organs

• Boosts endurance

• Releases the lower back

• Opens the hips

Directions

1. Start in butterfly pose with heels and toes together in a comfortable seat

2. Move your right leg back behind the body with the knee remaining bent (The back leg position resembles hero pose, while the front is positioned like lotus or butterfly pose.

3. Try to keep both sit bones firmly rooted to the ground.

4. You can then keep the upper body upright, twist to the side or fold over the front leg.

5. Hold for a few breaths and repeat on the other side.

Modifications

• Place a bolster underneath your seat to keep you lifted.

Variation

• For a more intense stretch, move the feet farther from the hips.

Practice our pose of the month with us in your next Studio or Virtual class.