Child's Pose to release the hips and unwind the spine · A gentle twist to the other side, or Downward-Facing Dog to neutralise
How to do it
Begin in Dragon, right foot forward and left knee down, padding the back knee if you need it.
Bring your left hand to the floor or a block on the inside of the front foot.
Press your right hand against the inside of the right knee, easing the knee gently open toward the edge of the mat.
As the knee opens, let your chest rotate to the right and open toward the sky. Let your gaze follow, over the right shoulder, only as far as the neck is happy.
Keep the front knee stacked over the ankle even as it presses outward — never let it push past the toes.
Find your edge — about 60–80% of your capacity, a real stretch through the outer hip but never forcing. Let the hips stay heavy and low.
Be still, and let the shape do the work. Come back to centre slowly, then change sides.
Why practise it
Adds an outer-hip and IT-band element to Dragon as the front knee is pressed open and the torso rotates.
Continues to open the hip flexors and groin of the low lunge while introducing a gentle spinal twist.
The rotation lightly wrings through the waist and side body, refreshing the whole hip and torso.
Stimulates the Stomach, Spleen, Liver and Gall Bladder meridian lines.
A shape with two flavours at once — deep in the hips, spacious through the spine.
Take care
Protect the front knee. You are pressing it open, so keep it stacked over the ankle, never past the toes, and stop if the pressure lands in the joint rather than opening the hip.
Support the back knee with a folded blanket; the twist can shift weight onto it unevenly.
Lead the twist from the ribs and upper back, not the neck. Turn the head only as far as feels easy, and back off any lower-back pinch.
Come out slowly and unwind gently — the spine and hips both need a moment to resettle before you move on.
Coming in & out
Into the pose
From Dragon — press the front knee open and rotate the torso
From tabletop — step one foot forward and turn into the twist
Out of the pose
Release the twist, bring both hands to frame the front foot and return to Dragon.
Step back to tabletop or lower to Child's Pose to rest.
Common questions
What does Twisted Dragon stretch?
Twisted Dragon keeps the deep hip-flexor and groin opening of the Dragon lunge and adds an outer-hip element as one hand eases the front knee open. Rotating the chest toward the sky then brings a gentle twist through the waist and side body.
What's the difference between Dragon and Twisted Dragon?
Dragon is a low lunge that opens the front hip and groin. Twisted Dragon is one of its variations: you press the front knee out to the side with a hand and turn the chest up toward the sky, adding an outer-hip stretch and a spinal twist on top of the same lunge.
How long do you hold Twisted Dragon in Yin Yoga?
Most people hold Twisted Dragon for 2–5 minutes per side. Settle in, keep the hips heavy and low, soften into the twist, and come out a little sooner if you ever need to.
Is Twisted Dragon safe for the knees?
Take care with both knees. You're pressing the front knee open, so keep it stacked over the ankle — never past the toes — and stop if pressure lands in the joint rather than the hip. Pad the back knee with a folded blanket, since the twist can load it unevenly.
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