Dragon (Low Lunge)

A low lunge variation in yin practice that invites time, gravity and breath into the front of the hip, thigh and pelvis.

“Settle low. Let the hips listen. Breathe into the space you find.”

Dragon is a grounded yin lunge. It places one leg forward and one leg back, creating a clear relationship between the hips, pelvis and spine. The shape can feel spacious, strong or intense. Its value lies in meeting that sensation with patience rather than trying to make the posture deeper.

The purpose is not to sink as low as possible. The purpose is to find a version where the body can stay, breathe and soften around the edges of effort. Sensation may be present, but it should remain workable.

1. 1Begin on hands and knees.
2. 2Step one foot to the outside of the same hand.
3. 3Let the back knee rest on the floor.
4. 4Slide the back knee further away if this feels appropriate.
5. 5Keep the hands on the floor or place them on blocks.
6. 6Allow the front foot to turn out slightly if this gives the hip more room.
7. 7Let the pelvis become heavy without forcing it down.
8. 8Soften the jaw, shoulders and belly.
9. 9Stay for several slow breaths or for a longer yin hold.
10. 10Change sides with care.

Instead of searching for the “correct” position, notice:

• •Can the front knee feel supported rather than strained?
• •Does the back knee need padding?
• •Are you bracing through the hands or shoulders?
• •Can the pelvis settle without pulling the breath tight?
• •Is the sensation clear, manageable and steady?

Let the breath show you how the pose is being received. If breathing becomes sharp, shallow or held, explore a smaller version of the lunge. In yin practice, the breath can be a quiet measure of whether the body is able to stay with the shape.

Observe the student's relationship with intensity. Some will move quickly towards depth. Others may hold themselves away from the floor. Watch the breath, face, hands and back leg before offering changes.

Reflect after practising:

• •Where did you feel the strongest sensation?
• •Did the pose change as you stayed longer?
• •What happened when you used more support?
• •Could you remain curious without chasing depth?

Rather than mistakes, you may notice:

• •Dropping heavily into the front hip
• •Collapsing through the shoulders
• •Holding the breath
• •Turning the front knee inward
• •Ignoring discomfort in the back knee
• •Forcing the pelvis lower

• •Place blocks under the hands.
• •Pad the back knee with a blanket.
• •Keep the back knee closer to the body.
• •Bring the front foot slightly wider.
• •Rest forearms on blocks instead of the floor.
• •Practise near a wall for extra steadiness.
• •Reduce the hold time.

• ✓Breath remains accessible.
• ✓Sensation feels steady rather than sharp.
• ✓The front knee feels supported.
• ✓The back knee is comfortable enough to stay.
• ✓The body can leave the pose without rushing.