Twisted Dragon
| Sanskrit Name: | Baddha Utthita Parsvakonasana Variation |
|---|---|
| Similar Pose Names: | Lunge Twist,Twist Lunge,Yin Twisted Dragon |
| Category: | Standing |
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Yoga Lesson Planner
Pilates Lesson Planner
| Category: | Yoga Lesson Planner |
|---|---|
| Sub Category: | Standing |
| Types: | Balance, Chest Opener, Hip Opener, Standing, Twist |
| Anatomy: | Arms & Shoulders, Core, Hamstrings, Hips, Lower Back, Psoas, Wrists & Arms |
| Chakras: | Base, Sacral Centre |
| Therapy: | Arthritis, Back Pain, Constipation, Depression, Diabetes, Fatigue, Herniated Disc, Indigestion, Poor Posture, Sciatica |
| Drishti: | Up |
| Dosha: | Kapha, Pitta |
| Meridian Lines: | Gall Bladder, Kidney, Liver, Spleen, Stomach |
Begin either on hands and knees or in Downward Facing Dog. Step one foot between the hands. Walk the front foot forward until the knee is right above the heel. Slide the back knee backward as far as you can. Keep the hands on either side of the front foot.
Hip opener. Back leg stretch. Hip flexor stretch. Quad stretch. Eases sciatica.
A) Place a blanket under the knee. B) Raise the knee by putting a bolster under the shin. C) Rest the shin on a bolster. D) Tuck the toes under and lift the leg off the floor. E) Baby Dragon (rest your hands on blocks). F) Dragon Flying High (rest the arms or hands on the front thigh and lift the chest, increasing the weight over the hips). G) Dragon Flying Low (place both hands inside the front foot and walk hands forward, lowering the hips. To go deeper, lower down onto the elbows or rest them on a bolster or block. H) Twisted Dragon Push (one hand pushes the front knee to the side, while the chest rotates to the ceiling.
Knee pain. Headache. High or low blood pressure.
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Twisted Dragon Pose FAQs
What are the top 5 benefits of Dragon Pose?
A) Hip opener.
B) Back leg stretch.
C) Hip flexor stretch.
D) Quad stretch.
E) Eases sciatica.
What are the top 8 variations of Dragon Pose?
A) Place a blanket under the knee.
B) Raise the knee by putting a bolster under the shin.
C) Rest the shin on a bolster.
D) Tuck the toes under and lift the leg off the floor.
E) Baby Dragon (rest your hands on blocks).
F) Dragon Flying High (rest the arms or hands on the front thigh and lift the chest, increasing the weight over the hips).
G) Dragon Flying Low (place both hands inside the front foot and walk the hands forward, lowering the hips. To go deeper into the pose, lower down onto the elbows or rest them on a bolster or block.
H) Twisted Dragon Push (one hand pushes the front knee to the side, while the chest rotates to the ceiling.
What theme could I use if Twisted Dragon is the peak pose within my yoga lesson plan?
I love turning my yoga lesson plans into memorable themes for my students. This pose is easy to turn into a theme. Firstly, no other mythological creature is mightier than the dragon. Secondly, dragons are so widely known that there are nine kinds of them, including the earth, wind, fire, water, sea, sky, golden, mountain, and the heavenly dragon. Dragons are also a symbol of power, strength, change, vitality, majesty, and longevity. And last but not least, dragons can represent a challenge to overcome (like old fables of heroes conquering dragons to save what is important to them). There you go! Lots of dragon themes for your next yoga lesson plan.
What are the main contra-indications?
Twisted Dragon Pose can be uncomfortable for your bony kneecap or ankle. There’s a simple solution to this. Support the back knee with a blanket, or place a bolster under the shin which raises the back knee off the floor.
How do I come out of Twisted Dragon Pose?
Move your hands to Downward Facing Pose. Move the back knee forward a bit, tuck the back toes under, and with a nice groan, step back to Downward Facing Pose.
Which joints will be getting a good workout?
Your hips and ankle joints will thank you after you’ve practised Twisted Dragon Pose.
According to Yin Yoga, what meridians does Twisted Dragon Pose work on?
The gall bladder, kidneys, liver, spleen and stomach meridians get a good workout in this demanding pose.
