Deer Pose

Read what the gnome says

Deer Pose! Sit with one leg bent in front and the other bent behind, both knees at ninety degrees. Spine tall, hands on the knees or floor. Don't force the hips. Use a cushion. Breathe, then switch. Gentle deer gnome.

Works on Hip rotators · Glutes · Inner thighs

How to do it

1. Sit with one knee bent forward and the other leg bent back.
2. Rest the hands on the floor behind or beside you and lengthen the spine.
3. Sit tall, soften the hips and breathe; switch sides.

Common mistakes

• Don’t force both sit bones down: sit on a cushion.
• Don’t round the lower back.
• Don’t strain the knees.

Benefits

• Releases tight hips and outer thighs.
• Eases stiffness from sitting and walking.
• A calm, grounding shape to breathe in.

Take care: Go easy or skip if you have knee or hip pain. Support the knees with a cushion or block and stop if you feel sharp pain.

Suggest a correction

Not medical advice. Ease off if anything feels sharp or wrong.

Similar poses Hips

• Cow Face PoseIntermediate
• Fire Log (Double Pigeon)Intermediate
• Frog Pose (hip opener)Intermediate
• Lizard PoseIntermediate
• Low Lunge with Quadriceps StretchIntermediate
• Pigeon PoseIntermediate