Dragon A Pose (Yin Yoga)

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Person practising Dragon A Pose in Yin Yoga, holding a low lunge with the front knee bent, back knee grounded and upper body supported over the front leg.

Teacher: Susanna Edwards

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Dragon A Pose (Yin Yoga)

A deep hip opener targeting the hip flexors, groin, and inner thighs. Dragon A is held passively for several minutes to gently stretch connective tissues and improve hip mobility.

Category: Yin Yoga / Hip Opener

Difficulty: Beginner

Main Focus: Hips, Hip Flexors, Groin, Quadriceps

Props: Yoga Mat, Yoga Bricks, Bolster, Blanket

Dragon A Pose is a deep Yin Yoga hip opener that encourages release through the hips, hip flexors, groin and front of the thigh. Practised from a low lunge with the back knee grounded, the pose uses gravity and longer holds to gradually open the lower body. Props can provide additional support, helping reduce muscular effort and allowing the body to settle more comfortably into the shape.

How to Practise

From a low lunge, bring your right foot forward between your hands
Lower your left knee to the floor and slide it back, extending the left leg behind you
Keep the right knee aligned over the ankle to protect the joint
Allow your hips to sink down towards the floor without forcing
You can rest hands on blocks, forearms, or bring elbows down for more intensity
Hold the pose for 3–5 minutes, breathing deeply and relaxing into the stretch
Repeat on the other side

Benefits

Opens the hip flexors, groin, and inner thighs
Releases deep tension in the hips and pelvis
Improves hip mobility and flexibility
Calms the nervous system and encourages relaxation

Modifications

Use blankets or blocks under the hips for support and comfort
Keep the front foot slightly wider if knee discomfort arises
Adjust the back leg’s position to reduce strain on the knee or hip
Come out of the pose slowly to avoid dizziness or discomfort

Props to Support Dragon A Pose (Yin Yoga)

Props can provide support and make longer holds in Dragon A Pose more comfortable. Place yoga bricks beneath the hands to raise the floor and reduce the depth of the lunge, helping the upper body relax while maintaining support. A folded blanket can be placed beneath the back knee for cushioning, while a bolster can provide additional support beneath the upper body if needed.