Restorative Deer

Benefits:
  • Increases hip and spinal mobility
  • Restorative qualities
Cues:
  • Start in a comfortable seat with your spine long
  • Place a bolster at your right hip pointing away from you
  • Bring your right leg towards a 45° angle
  • Bring your left foot back behind your bringing your knee towards a 90° angle
  • Place your right foot on the inside of your left thigh
  • On an inhale lengthen the spine
  • On an exhale and twist towards the bolster, fold forward at your hips laying your upper body down on the bolster
Common Errors:
  • The spine is not lengthened before the twist
  • The bolster is not placed at the hip properly
Modifications:
  • You can use two bolsters
  • You can place a cushion or small foam block under your head
Cautions:
  • Hip pain
  • Back pain
Alternative Poses:

Anatomy

Lengthening:
Strengthening: