Dragon pose is a yin yoga pose that deeply opens the hip and groin. It also helps to target the hip flexors and quads. Dragon pose may help relieve sciatic pain and reduce tightness in the legs and hips. It can also be a mild backbend. When it comes to yin yoga postures, this is a more “yang” pose, so be sure to go slowly and use props for support. There are many variations of this pose depending on your needs and aims.
Energetically, dragon pose targets the Stomach, Spleen, Liver, Gall Bladder, Kidney and Urinary Bladder meridians.
Yin Yoga Dragon Pose Variations
Place padding under the back knee or under the back shin if you experience discomfort in the back leg. Other options include tucking the toes under, lifting the back leg, or pressing the back toes down. Remember to keep the feet wide – your legs don’t need to be really narrow.
Variations of the dragon pose include pushing the front knee forward to stretch the ankle and Achilles tendon, or raising the hands on the front thigh. You can also lower down towards the floor onto the forearms blocks or a bolster for a deeper stretch. To deepen the external rotation of the hip, bring the front foot out on an angle and rock onto the outer edge of the foot (keep the foot flexed).
Deeper variations include moving towards a splits posture.
To come out of the posture, step back and take child’s pose or cat cow.
