Hips and lower back

Deer Pose

An asymmetrical seated pose that simultaneously works internal and external hip rotation, improving the balanced rotational mobility your pelvis needs for comfortable movement.

How to do it

1. 1

   Sit with both knees bent to the same side

   The front shin lies in front of you at roughly a right angle, and the back shin points out behind you on the same side, also at roughly a right angle. One hip turns out and the other turns in, which is the whole idea.

2. 2

   Sit up on a block or a folded blanket

   Raising the pelvis lets you sit level and takes some depth out of both hips. Use it from the start if either sitting bone lifts off the floor.

3. 3

   Level the pelvis and lengthen up through the spine

   Sit upright with the hands resting beside you. Upright is the milder option, so start there.

4. 4

   Walk the hands forward a little if you want more

   Go only as far as the pelvis can stay level and both knees stay comfortable.

5. 5

   Stay 2 to 3 minutes, then swap sides

   The two sides will not feel the same. Do both anyway, and shorten the deeper side rather than forcing the easier one.

What to watch for

A pinch deep at the front of the front hip, or anything sharp at either knee. Widen the angle at the front knee and sit up higher on a block so neither hip is folded so far. This shape asks one hip to turn out while the other turns in, so a knee complaining usually means the hip above it has run out of turn.

Ways to adjust it

• Block or bolster under pelvis
• Reduce rotation depth
• Upright trunk
• Bolster under pelvis

If this one is too much today

Try the gentler version instead. It asks less of you and does much the same work.

• Reclined Figure-4: Classic

Before you try it

Move within a range that stays comfortable. Stop if this brings on sharp pain, dizziness, or symptoms that travel down an arm or a leg, and speak to a clinician before repeating it.

From the clinically authored Vinys movement library.