Twisted Dragon Lunge (Yin Yoga)

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Person practising Dragon B Pose in Yin Yoga, holding a deep low lunge with the front knee bent and the back leg extended behind the body.

Teacher: Susanna Edwards

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Twisted Dragon Lunge (Yin Yoga)

A deeper variation of Dragon A that targets the hips, quadriceps, and groin while gently opening the chest and shoulders.

Category: Yin Yoga / Hip Opener

Difficulty: Intermediate

Main Focus: Hips, Hip Flexors, Groin, Quadriceps

Props: Yoga Mat, Yoga Bricks, Bolster, Blanket

Twisted Dragon Pose is a deep Yin Yoga hip opener that targets the hips, hip flexors, groin and front of the thigh. Practised from a low lunge and held for several minutes, the pose encourages the body to gradually soften into the stretch. Props can be used to reduce intensity and provide support, allowing you to settle into the shape with less muscular effort.

How to Practise

Begin in Tabletop Pose, with your hands beneath your shoulders and knees beneath your hips.
Step your right foot forward to the outside of your right hand.
Slide your left knee and leg back, allowing the top of the foot to rest on the mat.
Place a folded blanket beneath the back knee for additional cushioning if needed.
Allow your hips to soften forwards and down, keeping the front foot firmly grounded.
Bring your right hand to your right thigh or knee for support.
Gently rotate your chest to the right, using the hand on your thigh to encourage a comfortable twist through the spine.
Keep your left hand grounded beside the front foot and allow your shoulders to soften away from your ears.
Turn your gaze to the side or upwards if comfortable, keeping the neck relaxed.
Stay for 1–3 minutes, breathing steadily, then slowly unwind and repeat on the opposite side.

Benefits

Opens hip flexors, quadriceps, groin, and chest
Releases deep tension in hips and front body
Improves posture and flexibility
Calms the nervous system and encourages introspection

Modifications

Use a yoga belt to reach the back foot if flexibility is limited
Place a blanket under the back knee for cushioning
Use blocks for the front hand to reduce strain
Move slowly out of the pose to avoid dizziness or discomfort

Props to Support Dragon B Pose (Yin Yoga)

Props can help support the body and make longer holds in Dragon B Pose more comfortable. Place yoga bricks beneath the hands or forearms to raise the floor and reduce the depth of the pose. A folded blanket can be placed beneath the back knee for cushioning, while a bolster can be used beneath the upper body for additional support, helping you relax more fully into the pose.