Deer

Hold Time

1 minute

Benefits

• Offers a good counter pose to other hip openers and external hip rotations
• Both internally (back leg) and externally (front leg) rotates hips

Entering and Exiting

Enter: Come to Butterfly. Swing your right leg behind you with your knee at a right angle. Move your left foot forward with your knee at a right angle. Keep both glutes rooted.

Exit: Slowly come out, leaning back on your hands and straightening your legs.

Modifications

• Use a bolster to support front foot or knee
• Feet can be closer to or farther away from hips, depending on how flexible you are today
• Twist around toward back foot (pictured) or look straight ahead

Contraindications

• Keep front foot closer to groin if you have knee problems

Counter Poses

• Deer other side
• Windshield wiper knees side to side