Deer pose is a nourishing and gentle hip opener. It belongs to an intermediate group of Yin positions. Its main goal is to release tension in the outside hip and groin where Gallbladder/ Liver and Kidney lines are.

HOW TO

• Sit down with your knees apart, soles of the feet together (in Butterfly). If you find your back tensing up, place a firm cushion under your seat.
• Take one leg back so that the knee is on the floor & foot behind your bottocks. 
• Rotate your torso towards the front leg and exhale with the aim to fold over the front leg.
• Bolster tucked under the abdomen and chest will relieve lower back  compression.
• Keep the back leg neutrally bent, disengaging muscular effort.
• Aim to release fully and let go of controlled muscular holding. 
• Stay for 3-5 min.Then switch sides.
• Relax completely, letting go of resistance both mental and physical. 
• Breathe into external & internal rotation of your hips.
• At any point during your Yin pose, if something feels too much, exit in a SLOW manner.

Targets: hip flexors, IT band, knees, ankles, feet, lower back (if you choose to fold forward).

Benefits

• Increases hip mobility
• Helps maintain healthy blood pressure
• Reduces legs’ swelling due to air pressure/pregnancy/excessive salt intake
• Aids in digestion and bloating 
• Lessens feelings of anxiety and restlessness
• Takes the mind from external senses inward. 

TIPS

1. For the safety of hips and knees as well as ability to go deeper, it is advisable to prop the knees with soft cushioning (as much as you need to be able to relax).
2. Be generous with pillows under the chest and head as they provide a deeper surrender.
3. There is a variation of keeping your back straight so that the target would be HIPS ONLY or
4. Folding the torso forward which activates the back energy lines and fascia.
5. Balance with Windshield Wipers (laying down) afterwards