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Benefits:
- Deep hip and groin opener … gets right into the joint;
- Also stretches the back leg's hip flexors and quadriceps;
- Many variations to help work deeply into hip socket;
- Can help with sciatica.
Contra-indications:
- Can be uncomfortable for the kneecap or the ankle. If the student is stiff, the back thigh will be at
ninety-degree angle to the front thigh, putting a lot of weight on the kneecap. Support the back knee with
blanket under it, or place a bolster under shin, allowing the back knee to be off the floor.
Options:
- If back knee is uncomfortable, place a blanket under it, rest the shin on a bolster, or tuck the
toes under and lift the leg off the floor; [1]
- If ankle is uncomfortable, place blanket underneath it, or raise knee by putting bolster under the shin;
- Press top of foot down firmly, emphasizing the little toe.
Alternative Dragons:
- The first option is a simple low lunge, called the "Baby Dragon"
- The next option is to rest the arms or hands on the front thigh, and lift the chest - this increases
the weight over hips. This is the "Dragon Flying High";
- A deeper option, Dragon Flying Low, is to place both hands inside front foot (ensuring the foot
doesn't slide inward toward a Pigeon position) and walk hands forward, lowering the hips. For more
depth the student could come down on elbows, or rest elbows on a bolster or block;
- "Twisted Dragon" - one hand pushes front knee to the side while the chest rotates to the sky;
- "Winged Dragon" - with hands on floor, wing out the knee a few times, rolling onto the outside edge
of that foot, and then stay there with the knee low. Could come down on elbows or rest elbows on a block or bolster;
- "Overstepping Dragon" - exercises the ankle. From Baby Dragon, allow the front knee to come far forward
and/or slide the heel backward, until the heel is just about to lift off the ground;
- "Dragon Splits" - the deepest stretch for hip flexors. Straighten both legs into the splits. Student can support
the front hip with a bolster under the buttock, for balance and to release weight; this relaxes the muscles.
Student can sit up tall or fold forward for different sensations;
- "Fire-breathing Dragon" - in any of the above variations, tuck the back toe under and lift the knee up,
lengthening the leg. This puts more weight into the hips, increasing the stretch.
Meridians & Organs Affected:
- Stomach, Spleen, Liver, Gall Bladder, and Kidneys (and even the Urinary Bladder in the Dragon
Flying High or the Dragon Splits High).
Joints Affected:
- Hips and ankles;
- Lower back in the backbend options.
Hold for how long?
- Could hold each variation for one minute and cycle through all of them or,
- Hold just one variation for three to five minutes.
Counter poses?
- A short Down Dog is delicious - take your puppy for a walk by bending one
knee, lifting that heel and pushing the opposite heel down, and then switch sides repeatedly;
- Child's Pose feels really good after Down Dog and before switching to the other side of the Dragon.
Similar to?
- Low lunge (Ajayanasana). [2]
Other Notes:
- Some people will not feel anything in the outer hip joint. If they are very tight in the hip flexor
or quadriceps, that area will take all the stress. This is still a good pose for them, but to work
their hips, other poses will be needed.
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1 -- Lifting the back leg off the floor is much more advanced.
2 -- Sometimes this pose becomes the "Pedicure Fixing Asana" due to the urge to fix up the pedicure.
At these times, allow the urge to arise, but don't react to it!
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