Deer Pose
About This Pose
Deer Pose is a seated yin shape with one leg bent in front and the other bent behind to the side, both knees at about ninety degrees. The front hip rotates outward and the back hip rotates inward, so it balances the external-rotation work of Pigeon and Butterfly in the same class. There is no classical Sanskrit name. Sitting tall keeps it mild; twisting toward the back leg or folding over the front shin takes it further. If the back knee or the outer hip of the back leg complains, move the back foot further away or sit on a block. Hold two to four minutes each side.
Step-by-Step Instructions
- 1
Sit on the floor with both knees bent
- 2
Bring the right shin in front of you, knee at ninety degrees
- 3
Swing the left leg behind you and out to the left side, knee at ninety degrees
- 4
Let both sit bones settle toward the floor
- 5
Rest the hands on the floor beside you and sit tall
- 6
For more, twist toward the back leg or fold over the front shin
- 7
Hold two to four minutes, then switch sides
Alignment Cues
- Both knees near ninety degrees
- Sit bones as even as possible
- Spine tall before any twist or fold
- Shoulders relaxed
Benefits
- Rotates one hip outward and the other inward
- Counters long holds of external rotation
- Gentle on the knees when set up at ninety degrees
- Works well as a base for twists and side bends
Modifications
- Block or blanket under the sit bones
- Move the back foot further away from the hip
- Lean back on the hands for less hip pressure
Variations
- Twisted Deer toward the back leg
- Forward fold over the front shin
- Side bend away from the back leg
Cautions & Contraindications
Cautions
- Keep both knees at roughly ninety degrees
- Sit on a block if one sit bone lifts high
- Ease out if the back knee feels twisted
Avoid this pose if you have:
- Knee injury or meniscus problems
- Recent hip surgery
- Acute sacroiliac pain
Quick Facts
Breath Cue
Let each exhale settle both sit bones a little more evenly.
Primary Focus
hipsSecondary Focus
Suggested Hold
180 seconds
Tags
Equipment
