Deer pose


Step by step

  • Sit in Butterfly pose and swing one leg behind you.
  • Adjust with the position of your legs. You are looking for sensations in your hips and lower back area. Traditionally both legs are at a 90° angle, however, you can adjust as much as your body needs, as long as your knees stay comfortable.
  • Hold for 3 to 5 minutes.
  • To come out of the pose, lean away from your back leg and bring it forward.
  • Repeat on the other side. 

Beginners’ tips

  • Sit up on a cushion or block if one of your hips hovers way above the floor. However, one of your hips might still lift a bit due to the shape of your bones. As long as your knees stay comfortable, this is perfectly fine.
  • If the front knee lifts up, place a folded blanket underneath for support. 


  • Increases hip mobility, both external and internal rotations
  • Improves digestion
  • Stimulates Gallbladder, Liver and Kidney meridians

Watch out for

  • Avoid in case of knee injuries.


  • You can fold towards your front leg and adjust the position of your upper body to find stimulation in the targeted areas.
  • You can add a twist in this pose: ground both of your sitting bones, find length in the spine and twist towards the side of your front leg.

Alternative poses

Counter pose

  • Since this pose offers an internal and external rotation of the hips, doing the opposite side is a great counterpose in itself.
  • Windshield Wipers.