Step by Step Guide

  1. Begin in a low lunge position with your right foot forward, knee directly above the ankle.
  2. Lower your left knee to the mat and untuck the toes, allowing the top of the foot to rest on the mat.
  3. Inhale deeply through your nose, lengthening your spine.
  4. Exhale slowly as you twist your torso towards the right, placing your right hand on the inside of your right foot.
  5. Extend your left arm toward the ceiling, reaching up through the fingertips.
  6. If comfortable, you can deepen the twist by bringing your left elbow to the outside of your right knee.
  7. Inhale deeply, feeling the expansion in your chest and upper back.
  8. Exhale slowly, allowing the twist to deepen. Use each breath to find a bit more space within the pose.

Benefits of Twisted Dragon Pose (Yin Dragon Twist)

  1. Hip Flexor Stretch: Twisted Dragon Pose provides a deep stretch to the hip flexors and quadriceps of the back leg.
  2. Spinal Rotation: The twist engages the muscles along the spine, promoting flexibility and mobility.
  3. Chest and Shoulder Opener: The extended arm position opens the chest and shoulders.
  4. Energetic Release: Twisted Dragon is believed to release blocked energy in the liver and gallbladder meridians.
  5. Balancing and Grounding: The pose combines the elements of balance and grounding, fostering stability.

Beginner Tips:

  1. Use Props: Place a cushion or folded blanket under the back knee for added support.
  2. Modify Arm Position: If reaching the ceiling is challenging, focus on the twist and keep the hand on the hip or thigh.
  3. Hold Yin Dragon Twist for 2 to 4 minutes on each side, allowing time for a comfortable and gradual release.
  4. To exit, release the twist slowly, return your hands to the mat, and step back to a neutral position.