Start in a tabletop position on your hands and knees. Step your right foot forward to the outside of both hands so that you come into a low lunge position. Make sure you have the knee above the ankle here.
Your choice is to come into a high dragon where you are mostly upright and your hands are on your right thigh. You can have your hands on a block or on the floor, or you can bring yourself into a low dragon with your elbows on a block or on the floor.
To exit the pose, move slowly and bring your hands to the mat, take yourself back to tabletop and let yourself either move or be still for a few breaths. Repeat on the second side.
Stretch fronts of hips & thigh (back leg)
Compress hip (front leg)
High dragon – mild backbend – nourish kidneys
Low dragon – compression of belly – good for digestion
Contraindications: Kneecap or ankle injury or discomfort.
Props: Bolster, towel or blanket under the back thigh if needed. Block for the hands or elbows if needed.
Variations and options: