- Category
- Seated
- Level
- beginner
- Hold
- 1–3 minutes per side
- Type
- Asana
- Breath
- Soft, unhurried breathing
Deer Pose
Mrigasana — "deer posture"
One leg folded in front, the other folded behind, both knees bent at roughly right angles. A gentle Yin staple that reaches both internal and external hip rotation without asking much of the knees.
Step by step
- 1Sit with your right leg folded in front of you, right shin roughly parallel to the front of your mat.
- 2Sweep your left leg behind you, knee bent about ninety degrees, foot pointing back.
- 3Balance your weight between both sitting bones as evenly as you can.
- 4Lengthen your spine and rest your hands on the floor or your front shin.
- 5Stay upright, or fold slightly over the front leg for more sensation.
- 6Breathe softly for a minute or more, then swing the legs around and change sides.
Benefits
- ✓ Gently opens both hips — one in external, one in internal rotation
- ✓ Offers a milder alternative to Pigeon or Fire Log
- ✓ Adds an easy twist option toward or away from the front leg
- ✓ Suits long, quiet holds
Make it yours
- · Place a folded blanket under the hip of the front leg.
- · Rest your hands or forearms on a bolster in front of you.
- · Widen or narrow the angle of either knee until the shape feels sustainable.
Take care
- Support under the hip or front knee if either hovers and strains.
- Adjust the back-leg angle or come out if the back knee feels twisted.
This is general practice guidance, not medical advice. If something hurts, ease out of it.
Practiced in
Props that help here
- Cork blocks (set of 2) — Bring the floor closer in lunges, folds, and triangle — and a block between the shoulder blades turns a backbend into something you can hold. find one
- 8-foot cotton strap — Extends your reach in hamstring and shoulder work — the honest substitute for grabbing a foot you can't yet reach. Get 8ft, not 6ft. find one
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