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Yoga Poses Guide
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Deer

Deer
Pose categories
Primary body parts engaged
Muscle Groups
Stretches outer hips and groin
Improves digestion
Balances mind and emotions

How to perform deer

  1. Sit with the soles of your feet together and your knees wide.
  2. Swing your right foot behind you with an exhale.
  3. Move your left shin forward with an inhale, keeping both buttocks on the floor. Rest your hands on your knees.
  4. Hold the pose and take slow, deep breaths.
  5. 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 ( 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 and lower back and quadriceps muscles. Deer stretches and strengthens legs, opens chest; rejuvenates abdominal organs and also reduces fatigue, increases energy. 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.

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Workoutlabs Yoga Cards Beginners Workoutlabs Yoga Cards Sequence Workoutlabs Yoga Cards Set
Discover our best-selling Yoga Cards – professional study, class sequencing and practice guide for beginners and beyond.
Yoga Beginners Workoutlabs Ebook
New to yoga? Our Yoga for Beginners pack covers everything you need to know to get started with your practice.
Personal Training Software from WorkoutLabs
Personal trainer? Try Train - our beautifully simple training platform you and your clients will love.
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