Stretches outer hips and groin
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.
- 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.
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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