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.

Physical Benefits:

  • 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:

Important: In your Yin Yoga practice it is extremely important to listen to your own body. Within some of these poses you may experience discomfort, but we are NOT looking for pain. If you have an injury, be sure not to push yourself. If you feel any pain or pinching, back off out of the pose or try something else.

Make sure you move in and out of these poses slowly and mindfully. Give your body time to understand the changes that are occurring and make sure you rest between poses so that your body can reset.

While each pose does list suggestions for props and the known contraindications, your body is unique. It is your responsibility to keep yourself safe in your yoga practice ❤