Dragon

Standing in a downward facing dog, you swing your right leg forwards placing it in between the hands. If needed, guide it further forwards using the hands, making sure it is placed directly above the ankle. 

Walk the left knee backwards as far as possible and place it down. 

Place the hands on the ground or on blocks and keep the spine straight. 

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To exit the pose, place your hands underneath the shoulders. Walk the left knee towards the front, placing the foot on the ground, sweep your right leg back into down dog position. Make some movement there and come into child's pose. Repeat on the other side. 

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There are many variations in dragon pose, described above is the most common one. 

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Variations

Baby dragon: Place the hands on either sides of the front knee, placing them on blocks or on the floor and sink the hips forwards. 

Dragon flying high: Allow the hands to rest on your front thigh or on your back and lift the chest up. Sink the hips forwards. 

Dragon flying low: Place both hands down on the inside of the front leg and walk the hands forwards. Your hips will automatically drop lower to the floor. You can rest on the elbows to intensify the stretch. 

Twisted dragon (shown in photo below: One hand pushes the front knee to the side as your chest turns to that side as well. You can clasp your back foot to intensify the stretch in the groins and quadriceps of the back leg. 

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Benefits

• A deep hip and groin opening in the front leg

• Stretch of the front side (quadriceps) of the back leg 

• Stretch of the hip flexors of the back leg

• Stimulates all 6 lower body meridians

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Contra indications  / modifications and prop use

• Knees: In dragon pose, a lot of pressure is placed on the back knee. Be aware that the compression isn't too high. Place a folded blanket underneath the shin, so the knee is off the floor

• Ankles: You can place a blanket underneath the ankle for support 

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Alternative pose

Sleeping swan or butterfly pose