DeerSave PDF
Mrigiasana
Stretches outer hips and groin
Improves digestion
Balances mind and emotions
How to perform Deer
- Sit with the soles of your feet together and your knees wide.
- Swing your right foot behind you with an exhale.
- Move your left shin forward with an inhale, keeping both buttocks on the floor. Rest your hands on your knees.
- Hold the pose and take slow, deep breaths.
- Lean toward your left and bring your right leg forward with an inhale. Change sides.
Alignment cues
- Both buttocks on floor
- Front shin away from body
- Spine perpendicular to floor
- Shoulders relaxed
Modification: Place a folded blanket under your hips. Keep your front foot near your pelvis.
Avoid this pose if you have knee injury.
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More yoga poses to discover
Deer (Mrigiasana in Sanskrit) is a beginner yoga pose that belongs to the hip openers and seated categories. This asana targets glutes & hip flexors, and also involves knees, lower back and quadriceps muscles. Deer improves digestion; stretches outer hips and groin and also balances mind and emotions. Refer to the illustration and instructions above for how to perform this posture correctly. Discover more yoga asanas and yogic breathing exercises in our free yoga pose directory – a visual resource for yoga teacher training students as well as practitioners of all levels. Finally, shop our best-selling Yoga Cards products!
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Discover our best-selling Yoga Cards – professional study, class sequencing and practice guide for beginners and beyond.
Studying to be a yoga teacher? Learn the essential yoga poses the easy way with Yoga Stacks app!
New to yoga? Our Yoga for Beginners pack covers everything you need to know to get started with your practice.
Personal trainer? Try Train - our beautifully simple training platform you and your clients will love.
