Deer

Starting with the legs in butterfly pose, you clasp your right knee whilst you lean on your left buttock, placing the right foot next to the right buttock. You place your left shin parellel to the short side of your mat. Whilst keeping both sit bones firmly on the ground, you're moving the right foot away from the hip. You can stay in an upright position or bend forward to stretch the spine.

​

To exit the pose place the left hand on the floor, clasp your right shin with the right hand and guide the right leg forwards, back into a butterfly legged shape. Take a minute here noticing and exploring the difference between both sides. Then repeat with the left leg. 

​

Benefits

• Delicious internal rotation of the hips 

• Stretch and opening of the inner and outer hips

• Stretch of the spine (when bending forwards)

• Belly compression; aids digestion (when bending forwards) 

• Beneficial for high blood pressure, relieves symptoms of menopause, reduces swelling of the legs in pregnancy 

​

Contra indications  / modifications and prop use

• Knees: Play with the position of the front knee. Use a blanket or bolster if needed. Be cautious for any sharp pains. 

​

Alternative pose

Sleeping swan or eye of the needle