Deer Pose

Last updated: December 21, 2023

What Does Deer Pose Mean?

Deer pose is a beginner seated posture in Yin yoga that provides a gentle twist and hip stretch. In Yin yoga, postures are held much longer than most other forms of yoga with the goal of releasing the body's deep connective tissues. Postures are often referred to by different names.

From butterfly pose, one leg moves back behind the body with the knee remaining bent. For a more intense stretch, move the feet farther from the hips. The back leg position resembles hero pose, while the front is positioned like lotus or butterfly pose. The upper body may remain upright, twist to the side or fold over the front leg.

Deer Pose


Yogapedia Explains Deer Pose

Deer pose is held for about three minutes, unless practiced as a transitional pose, in which case it is held for one to two minutes.

Deer pose has these benefits:

  • Calms and balances the mind and emotions
  • Releases tension along the spine
  • Benefits the digestive and reproductive systems by massaging the internal organs
  • Boosts endurance
  • Releases the lower back
  • Opens the hips

Deer pose is a less intense alternative to pigeon pose and is also a good hip-opener for women preparing to give birth.

Yogis who suffer from knee or hip injuries should skip deer pose.

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Deer Yin Yoga Pose

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